IRIDIUM CrossFit – CrossFit

On of our own teens, Josie will be competing for Iowa’s Miss Outstanding Teen tonight in Davenport IA. Wish her luck!

Attention:

Remember there is no 1830 (6:30 p.m.) class tonight as it is the Bars Bells Beers and Bros night. It will start at 1900 (7:00 p.m.)

Pendlay Row (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes

6 Snatch 95/65

12 Burpees onto the plate 45/35

24 OHWL w/plate

100 meter plate carry (pinch grip)

Metcon (AMRAP – Rounds and Reps)

Bars, Bells, Beverages & Bros

AMRAP 24 minutes of 12 reps each

Beer Can Shots (WBS)

Beer Can Kurls (KB Swing)

Beer Can Bounce (burpee)

Beer Case Pick ups (DL)

Beer Case Snatch (snatch)

Beer Case Shuffle FRin place lunge

Save the Beer (OHWL)

Beer AB can slams (MBSU)

Push up off the beer case (MBPU)

Pull Up yourself from floor (PU)

Too Much Beer dance (Box Jump)

Too Much Beer Crawl (bear crawl)
Med balls 20#

KB 1 pd

Barbells 95#

Box Jump 24 in

Bear Crawl is 24 ft

Rx+ is a 12 oz Beer after each round