Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (AMRAP – Reps) Complete the WOD with a partner in 17 mins 60 Deadlifts (115/75) 30 Burpees 60 Front Squats (115/75)

Iron Roots CrossFit – Fit Boot Camp View Public Whiteboard Metcon (Time) 7 Rounds for Time 7 Jumping Jacks 7 Sumo DB Squats 7 Mountain Climbers (2:1) 7 Jumping Squats

Iron Roots CrossFit – Fit Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min. AMRAP Partner1 Runs 200 M Run while Partner2 works. Partner 2: 5

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 HSPU 10 T2B 15 Box Jumps 24/20 200M Run RX+ 20lb Vest

Iron Roots CrossFit – Fit Boot Camp View Public Whiteboard Metcon (Time) 400m Slam Ball Run 21-15-9 Slam Ball Throws OH Alternating Lunges Sit-ups 400m Slam Ball Run

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Situps 20 Double Unders 100M Run Metcon (Time) Buddy Double Grace 60

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) 3 Rounds for Time 800m Run 20 Push Ups 40 DU

Iron Roots CrossFit – Fit Boot Camp View Public Whiteboard Metcon (Time) Warm-up: Sally CHIPPER: 50 DU/150 Singles 40 Weighted Sit-ups 30 Goblet Squats 20 KB Swings 10 Box Jumps/Step-ups

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) Team Relay 5 Rounds For Time 10 – Calorie row 10 – HSPU 10 – Box jumps 10 – DB

Iron Roots CrossFit – Fit Boot Camp View Public Whiteboard Metcon (No Measure) Hearts – Burpees Diamonds – SDHP Spades – K2E (Floor) Clubs – 100m Run