CrossFit Iron Legion – WOD

Gymnastics

Core Circuit 2.0 (16 min of core)

Hollow Rocks

Crunchy Frogs

Flutter Kicks

Iso’s Flat

3 Position Crunch

Banana/Superman Hold

Russian Twists

1:00 Wall Sit

1:00 REST

Metcon

Metcon (Time)

Level 3

1000m Run

10 Power Snatch 135/95#

800m Run

15 Power Snatch 115/75#

600m Run

20 Power Snatch 95/65#

400m Run

25 Power Snatch 75/55#

Metcon (Time)

Level 2

1000m Run

10 Power Snatch 115/75#

800m Run

15 Power Snatch 95/65#

600m Run

20 Power Snatch 75/55#

400m Run

25 Power Snatch 55/35#

Metcon (Time)

Level 1

800m Run

10 Power Snatch (you pick)

600m Run

15 Power Snatch (you pick)

400m Run

20 Power Snatch (you pick)

200m Run

25 Power Snatch (you pick)
22 min TC