IRIDIUM CrossFit – CrossFit

Power Clean (5×5 tap & go – 20 min after warmup & drills)

The Quad-City Runners (The Tim Forbes Running WOD) (Time)

4 Rounds:

400m Run

50 Air Squats

Time Cap: 18 min

Rx+: wear a weight vest

Metcon (Time)

The Quad-City Mod

4 rounds:

500 meter row

50 air squats