CrossFit Iron Pelican

AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 25/20 Calorie Assault Bike Directly Into… 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Directly Into… 6 Deadlifts (275/185) 6 Lateral Barbell Burpees SC: […]

  “Down & Out” 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs. SC: 14/10, jumping pulls, Fit: 10 or Air Squats, Ring Rows If unable to run, complete one of the following: Increase Row Calories to 42-36-30-24-18 (30-25-20-15-10 for Women) 15/10 Calorie Assault Bike

Back Squat 9 @ 75% 7 @ 80% 5 @ 85% Rest 2:30 mins bt Sets Midline 3 Supersets: Max Effort L-Sit Hold 100 Meter Front Rack KB Carry Rest 2 Minutes Between Sets

“Dirty 60” Partner Style For Time: 60 Box Jumps (24/20) 60 Chest to Bar Pull-ups 60 Kettlebell Swings (53/35) 60 Front Squats (115/80) 60 Toes to Bar 60 Push Press (115/80) 60 Deadlifts (115/80) 60 Wall Balls (20/14) 60 Burpees 60 Double Unders Split reps evenly bt partner. SC: 20’, Pull-ups, 35/26, 95/65, Knee to

“Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run SC: 115/80 Fit: 75/55 If unable to run, complete one of the following: 15/10 Calorie Assault Bike 250/200 Meter Row

“Surf and Turf” Workout Definition For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Plate Ground to Overhead (45/25) 50 AbMat Sit-ups 70/50 Calorie Row SC: 35/15 Fit: 25/1

“Jim” 9 Rounds: 24 Pushups 8 Deadlifts (215/135) SC: Knee Push up, 185/125, Fit: Knee Push up, 155/105

  “The Mathya Tri” 1600M Row 26 Heavy Wall Balls (30/20) 1600M/1Mile Bike 26 Thrusters (95/65) 1600M Run 26 Dumbbell Squat Clean Thrusters (50’s/35’s)   SC: 20/14, 250 singles in place of bike, 75/55, 35’s/25’s   Fit: 14/10, 250 singles in place of bike, 65/35, 25’s/15’s   If unable to run today, complete one of

Metcon: “Better Half” Workout Definition On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts *Same weight across on dumbbell strict presses. Build to heavy single deadlift. Run: Run 1600m If unable to run today, complete one of the following for time: 2000/1600 Meter Row 115/80 Calorie Assault Bike

  “Long Gone” 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Bike 1 Minute Rest *Score is lowest rep total across the five rounds. SC: 14/10, 35/25, Row Fit: 10 or air squats, 20/15, Row