Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Callie 25 Min Partner WOD 200M Farmers Carry 20 KB Swings (53/35) 20 Goblet Squats (53/35)

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) AM ONLY: Callie 4 RFT 400M Run 10 Backsquats (155/115) RX+ 225/155

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) Jeffrey 10-1 Weighted Lunges 2:1 (45/25) Wallballs (20/14) GHD 100M Run

Iron Roots CrossFit – Crossfit View Public Whiteboard

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) Turners Chipper 10 Pullups 20 Hang Snatch (75/45) 30 Calorie Row/600M Run 40 Russian KB Swings (53/35) 50 Burpees 40

Iron Roots CrossFit – Crossfit View Public Whiteboard Britt (Time) 21-15-9 Clusters (95/65) T2B RX+ 135/95 Warm-up (No Measure) Cash In/Out: 600M Run

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (No Measure) Deck of Cards Spades – Renegades 35/25 or medball PU Hearts – Wall Balls 20/14 Clubs – SDHP 53/35

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) AM/PM: Rocha Team Relay 5 RFT: 3 Tire Flips 12 Cal Row 12 War Rope (2:1) 12 Box Jumps 20/14

Iron Roots CrossFit – Crossfit View Public Whiteboard Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty

Iron Roots CrossFit – Crossfit View Public Whiteboard Warm-up (No Measure) Indian Run Metcon (AMRAP – Rounds and Reps) AM/PM: Jeffrey 20 Minute Ascending AMRAP: 1-2-3-4-5-6-7-8-9… Burpees Lunges 35/25 (2:1)