Iron Roots CrossFit – Crossfit Metcon (Time) 4RFT 400m run 12 T2B 400m run 12 push ups Rx+ w/20# vest

Iron Roots CrossFit – Crossfit Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 50 OH lunges (1:1)(45/25) 50 cal row 50 alt DB snatch (50/35) 50 russian twists (1:1)(35/20)

Iron Roots CrossFit – Crossfit Metcon (Time) 21-15-9 thrusters (95/75) pull-ups 200m run between rounds

Iron Roots CrossFit – Crossfit cal row DB cleans (50/35) HSPU KB swings (50/35) Metcon (AMRAP – Reps) cal row DB cleans (50/35) HSPU KB swings (50/35)

Iron Roots CrossFit – Crossfit ARRIAGA 1000M Partner Row (No Measure) Metcon (AMRAP – Rounds and Reps) HEAVY MONDAY 25 Min AMRAP 5 Press 135/95 10 DU 5 Front Squat

Iron Roots CrossFit – Crossfit Metcon (Time) 10 RFT 3 pull ups 6 DL 9 DU 150 meter row

Iron Roots CrossFit – Crossfit Metcon (Time) 400 meter object run 10-1 Hang Cleans 95/65lbs K2E 400 meter object run

Iron Roots CrossFit – Crossfit () 1-Mile Run (Time) Max Effort 1-Mile Run 100 Burpees for Time (Time)

Iron Roots CrossFit – Crossfit () Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press

Iron Roots CrossFit – Crossfit Metcon (Time) MINI Manion 7 RFT 15 back squats 135/95lbs 200 meter run *if the squat rack is full you must clean the bar from