Announcements

Bring a Friend to Boot Camp Thursday 7pm and Saturday 8am this week only!

CrossFit Iron Legion – WOD

Gymnastics

Core Circuit (16 min of core)

In and Outs

Scissors

Hollow Rocks

3 Way Crunch

Supermans

V-Ups

Iso’s

AbMats

1 min each

Metcon

Metcon (Time)

Level 3

5 Rounds

50 Dubs

3 Snatches 135/95#

10 Supine Ring Rows

Metcon (Time)

Level 2

5 Rounds

50 Dubs or 100 Singles

3 Snatches 95/65#

10 Slightly Vertical Ring Rows

Metcon (Time)

Level 1

5 Rounds

100 Singles

3 Snatches (Good Form Weight)

10 Slightly More Vertical Ring Rows
20 min TC