CrossFit Iron Pelican

Push Press Heavy Set of 3 . “Clean Press” 21-15-9 Power Clean, 95/65 Push Press, 95/65 SC: 75/55 Fit: 65/35

  Turkish Get-Up Build to a Moderate Load on Each Arm 12-15 Mins   “E-Brake” 3 Rounds: 400 Meter Run 20 Dumbbell Snatches (50/35) 20/15 Calorie Row SC: 35/25 Fit: 200M Run, 25/15 IF unable to run: 500/400 Meter Row 30/21 Calorie Assault Bike

“Power Steering” Teams of 3: 3 Rounds For Time: 75 Hang Power Cleans (95/65) 60 Synchro Air Squats 60/45 Calorie Row SC: 75/55 Fit: 65/45 Split reps on the HPC & Row. All three doing synchro air squats

“Lace Up” AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) SC: 35/25, 14/10, 20’ Fit: 25/15, 10 or air squat, Burpee Plate Jumps

“Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135)   SC: 95/65, 115/80, 155/105,

“Jacked & Diane” 200 Meter Run 21 Deadlifts (225/155) 200 Meter Run 18 Kipping Handstand Push-ups 200 Meter Run 15 Deadlifts (225/155) 200 Meter Run 12 Kipping Handstand Push-ups 200 Meter Run 9 Deadlifts (225/155) 200 Meter Run 6 Kipping Handstand Push-ups If Unable to Run: 250M/200M Row 15/10 Calorie Assault Bike SC: 185/135, Seated

Strength: Back Squat 6 Reps @ 65% 4 Reps @ 70% 2 Reps @ 75% 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% 6 Reps @ 75% 4 Reps @ 80% 2 Reps @ 85% Rest 2 mins bt set Midline 3 RDs :45 Sec Plank :45 Sec Side Plank Right

“Hot Seat” Team of 3 AMRAP 9: Calorie Row AMRAP 6: Power Snatch (95/65) AMRAP 3: Pull-ups Rest 1:00 bt AMRAP SC: (75/55), banded or jumping pulls Fit: (65/35), Ring row

Thruster Heavy Set of 3 (From Ground)   “Flash Flood” 2 Rounds: 400 Meter Run 21 Thrusters (95/65)   SC:75/55   Fit: 65/35 Unable to Run: 500/400M Row 28/20 Cal Bike

  “Fight Back” 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute Calorie Bike 1 Minute Rest SC: 35/26, Row Fit: 26/18, Row The score today is the lowest number of reps in any round of the five rounds.