Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 19min AMRAP 10 cal row 20 pull ups 30 push ups 40 sit ups 50 DB

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) Kelly .5 5 RFT 400M Run 15 Wallballs (20/14) 15 Box jumps (24/20)

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) 7 RFT 7 HSPU 7 DL (185/135) 7 T2B RX+ DL(225/185)

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) Almost Rich 13 Squat Cleans (135/95) Then 10 rounds of… 7 Burpees 100m run Then 13 Squat Cleans (135/95) RX+

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) 5 RFT 8 Pull ups 12 1 Arm Overhead Lunges (25/15) 16 Calorie Row RX+ C2B 1AOH Lunges (35/25)

Iron Roots CrossFit – Crossfit View Public Whiteboard CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap ()

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 Minute Ascending Partner AMRAP 2-4-6-8-10-12-14-16 …. Hang Squat Cleans (95/65) Push ups Medball Situps (20/14)

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (Time) Chipper 50 Wallballs (20/14) 40 Deadlifts (135/95) 30 HSPU 20 Burpee Box Overs (24/20) 10 MU Scale for MU =

Iron Roots CrossFit – Crossfit View Public Whiteboard Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Iron Roots CrossFit – Crossfit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Deadlifts (155/115) 10 GHD 15 DU Cash in/Cash out – 800M Run