IRIDIUM CrossFit – CrossFit

Weightlifting

Spend 20 minutes warming up all the movements for the WOD, decide if you are going to use dumbbells, kettle bells or a barbell. Start light and work your way up to something heavier than what is in the WOD. Post weights in notes WOD comments.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

3 shoulder press

3 push press

3 push jerk

9 air squats

scaled 45/65 barbell

Rx 18 KB or 20 DB / 35 DB/KB (1pd)

RX + 35/50 DB or KB
Each athlete has 2 DB or KB only 1 barbell.