WOD

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15
Feb

Sunday

Iron CrossFit North Brunswick – NC30

Warm-up

Warm-up (No Measure)

PLAY A GAME!

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15-12-9

Plate Ground to Overhead

Burpees to Plate

-12:00 Hard Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

1:00 Plate Gun Hold

15 Overhead Plate Tricep Extensions

(No Measure)

15
Feb

Sunday

Iron CrossFit North Brunswick – NC BURN

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

Run 800m

Max Push-Up to Pike in remaining time

STATION 2

Row 800m

Max DB Hang Power Cleans in remaining time

STATION 3

Bike 40/35 Cal

Max DB Front Squats in remaining time

15
Feb

Sunday

Iron CrossFit North Brunswick – CrossFit

Warm-up

IGNITE: AMRAP 40 row/bike/v-ups/ringrows/pushup (AMRAP – Rounds and Reps)

40 Minute AMRAP

500/400m Row Or Bike 25/15

15 V-Ups

15 Ring Rows

15/10 Push-Ups

500/400m Row Or Bike 25/15

*Rest 2:00 Between Rounds

15
Feb

Sunday

Iron CrossFit North Brunswick – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

6/4 Cal Bike

8 Scap Push Ups

10 PVC Pass Throughs

Into

2 ROUNDS

6 Burpees

8 DBL DB Deadlifts

10 Band Pull Aparts

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

10 Box HSPU

10 Renegade Row*

*1 Rep of a Renegade Row = Row (L) + Row (R) + Push-up.

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30/25 Cal Bike

20 DB Power Cleans (50/35)|(30/20)

10 Burpees Over DB

(Score is Time)