CrossFit Iron Pelican

  “Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar SC: Knee to chest Fit: 200M Run, Knee to chest

Metcon: “Fortitude” Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees SC & Fit: Choose a rep scheme to have a few seconds to rest

  Metcon: “Liquid Cocaine” 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups SC: (115/80), Pull-ups Fit: (75/55), Jumping C2B/ Pull-ups

1. Squat Snatch 1 X 2 @ 65% 2 X 2 @ 70% 2 X 2 @ 75% 1 X 2 @ 80% Rest 2mins bt sets   2. Back Squat 5 X 3 @ 70% (%BS Max) Rest 2mins bt sets   3.“Sore Subject” Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders

  Partner WOD “Turtle Club” For Time: 42 Overhead Squats (95/65) 200 Meter Run 42 Thrusters (95/65) 200 Meter Run 30 Overhead Squats (95/65) 200 Meter Run 30 Thrusters (95/65) 200 Meter Run 18 Overhead Squats (95/65) 200 Meter Run 18 Thrusters (95/65) 200 Meter Run   Split reps evenly both partners run

Tempo Front Squat (5 sec down) 1 X 4 @ 60%, 65%, 70%, 75% Rest 2 mins bt sets “Doce” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) rest 4

  “Lost Count” For Time: 200 Double Unders  1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault Bike SC: 400 singles, 14/10, Row Fit: 200 singles, 10 or air squat, row

  “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups SC: 35/26, jumping pull-ups Fit: 26/18, ring rows

  “Last Call” Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135)   rest 3 minutes   AMRAP 7: 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes   AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP

1. Squat Snatch 3-Position Snatch (floor, below knee, above knee) 1 sets @ 60% 1 Set @ 65% 1 sets @ 70% 1 sets @ 75% 1 sets @ 80% Rest 2mins bt sets *1 set is hitting all 3 pos* 2. Snatch Pull 3 X 4 @ 100% Every 90 sec 3. Back Squat