Iron Roots CrossFit – Crossfit Metcon (AMRAP – Rounds) 10 min AMRAP 10 Situps 15 DU Metcon (Weight) 10 min EMOM 3 Clusters 95/75 RX + 135/95

Iron Roots CrossFit – Crossfit Metcon (Time) Partner – For Time 60 Deadlifts 20 Burpees 60 Front Squats 20 Burpees 60 Hang Cleans 20 Burpees 60 Push Press 20 Burpees

Iron Roots CrossFit – Crossfit Metcon (Time) 21-15-9 Wallballs 20/14 KB Swings 53/35 Rest 2 Minutes, Then: 15-12-9 Calorie Row T2B Rest 2 Minutes, Then: 9-6-3 Pullups Pistols

Iron Roots CrossFit – Crossfit Warm-up (No Measure) 400 M Row Metcon (No Measure) Clubs Burpees Diamonds KB Swings Spades Weighted Squats Hearts Floor K2E

Iron Roots CrossFit – Crossfit PM: Arriaga Warm-up (No Measure) 3 Rounds 10 Supermans 10 Hollow Rocks 10 MC Metcon (AMRAP – Reps) 20 Min EMOM Minutes 1-10 Evens: 45

Iron Roots CrossFit – Crossfit Death By Sprints (No Measure) Metcon (AMRAP – Rounds and Reps) 21 Min AMRAP 1 Rope Climb 10 HSPU 9 DL 185/135 7 Roll-outs Happy

Iron Roots CrossFit – Crossfit AM: Callie PM: Turners 100 DU (Time) Metcon (Time) 5 RFT Start clock/WOD with 500 M Run/Row then continue with WOD as you come in

Iron Roots CrossFit – Crossfit PM: Arriaga Warm-up (No Measure) 8 rounds 1 min work/20 sec rest DU/Jumping Squats/Jumping Jacks Fight Gone Bad (3 Rounds for reps) Three rounds of:

Iron Roots CrossFit – Crossfit Metcon (Time) 10-1 weighted lunges 10 weighted sit ups 10 push ups RX 10-1-10 weighted lunges 45/25 weighted sit ups 45/25 ren rows 20/15

Iron Roots CrossFit – Crossfit () Metcon (Time) Running Jackie 800 meter run 50 thrusters 30 pull-ups