CrossFit Iron Legion – WOD

Weightlifting

Snatch Pull (3×5 @ 110%)

Metcon

Metcon (AMRAP – Rounds)

Level 3

EMOM 24

min 0=30 Dubs

min 1=3 MU

min 2=10 Front Rack Lunges 115/75#

repeat for 24 min

Metcon (AMRAP – Rounds)

Level 2

EMOM 24

min 0=60 Singles

min 1=6 C2B

min 2=10 Front Rack Lunges 95/65#

repeat for 24 min

Metcon (AMRAP – Rounds)

Level 1

EMOM 24

min 0=30 Singles

min 1=9 Mod Pull Ups

min 2=10 Front Rack Lunges 65/45# or with a KB

repeat for 24 min