CrossFit Iron Pelican

Strength: 1RM Power Clean 15 Mins   WOD: 5 RFT 10 PC 135/95 10 Lateral Burpee Over Bar

Skill: EMOM 12 12-15 DUs   WOD: “Karen” 150 WBs 20/14 For Time

Strength: 1RM Power Snatch 15 Mins   WOD: 3 RDS 30 SDHP 75/55 30 Push Press 75/55 30 BJ 24/20 30 Cal Row

Skill: HSPU 8RDS 20 sec on: 20 sec off   WOD: “HILDY” 100 Cal Row 75 Thrusters 45/35 50 Pull Ups 75 WB 20/14 100 Cal Row Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned

Skill: 50 T2B For time   Conditioning 4 X 200M Run Rest 30sec Rest 3 Minutes 4 X 400M Run Rest 1 Min  

Strength: EMOM 10 1 Clean & Jerk, Climbing   WOD: 3 RFT 21 Cal Row 15 PC 155/105 9 BJ 30/24

Strength: EMOM 10 1 Squat Snatch Climbing   WOD: 3 RFT 45 ABMSU 30 KBS 53/35 15 Burpees 400M Run

Bring a friend!

Strength: Squat Clean + Front Squat 8 x 4 @ 80% of 1RM Every 90 sec SC + FS 1 + 3 X 2 2 + 2 X 2 3 + 1 X 2 4 + 0 X 2   WOD: “SHAM” 7 RFT: 11 BW DL 100M Run Air Force Staff Sgt. David “Sham”

Core: 60-45-30 ABSMU Flutter-Kicks Mountain Climber Lower Leg Raises Plank   Conditioning: 9 X 1;40 on, :20 off This is a preset WOD on the C2 Rower, Choose “select workout” then “custom list” the “V1;40 / 20 r…..9”