CrossFit Iron Pelican

“Clockwork” AMRAP 20: 400 Meter Run 12 Box Jumps (24/20) 21 Abmat Sit-ups SC: 20’ Fit: plate jump or step ups If unable to run, complete one of the following: 28/20 Calorie Assault Bike 500/400 Meter Row

Strength: Pausing Front Squat Build to Heavy Single with 3 Second Pause “Breaking Bad” 5 Rounds: 200 Meter Run 2-4-6-8-10 Front Squats (165/110) SC: 115/80 Fit: 95/65 If unable to run, complete one of the following: 250/200 Meter Row 14/10 Calorie Assault Bike

“Rush Hour” On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 12 Lateral Barbell Burpees 6 Power Snatches (135/95) Score is slowest round SC: Row, 95/65 Fit: Row, 65/35

Strict Press 4 count lower 1 X 8 @ 60% 1 X 8 @ 65% 2 X 8 @ 70% Rest 2 mins bt sets 3 sets 15 Strict Pull ups 15 Behind the Neck Press Super set these 2 movements. Rest 90 sec bt *Pull-ups need to be unbroken. Use a band and/or a

“Iron Fist” Teams of 3 5 Rounds (30 Minute Cap): 60/50 Calorie Assault Bike 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115

“Cover Girl” AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65) In Time Remaining: Max Rounds “Cindy” SC: 75/55, Jumping Pull-ups, banded or knee push ups Fit:55/35, Ring Rows, Knee, bench or wall push ups One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats If unable to run,

“Plate Crew” Teams of 2 5 Rounds (25 Minute Cap): 100 Meter Plate Run (45/35) 200 Meter Run 40/30 Calorie Row Partner 1 runs 100 meters with Plate, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired. SC: 35/25 Fit: 25/15

Strength: Pausing Power Clean Build to Heavy Double. 2 Second Pause at the Knee. “20 For 7” AMRAP 7: 20 Double Unders, 1 Power Clean (155/105) 20 Double Unders, 2 Power Cleans (155/105) 20 Double Unders, 3 Power Cleans (155/105) …. Up by (1) Power Clean Until Finish SC: 40 Singles, 115/80 Fit: 20 singles,

“Stick Up” AMRAP 20: 10 Thrusters (135/95) 15 Chest to Bar Pull-ups 20/15 Calorie Assault Bike SC: 115/80, Pull-ups or Jumping C2B, Row Fit: 75/55, Jumping C2B/pull-ups, Ring Row, Row

Strict Press 4 X 8 @ 65% Rest 90 sec bt sets 3 sets 15 Strict Pull ups 15 Behind the Neck Press Super set these 2 movements. Rest 90 sec bt *Pull-ups need to be unbroken. Use a band and/or a spotter if needed to ensure you can get all 15* *Behind the neck