Open "16.3"

AMRAP 7 Minutes
10 Power Snatch (75/55)
3 Bar Muscle Ups

Today is going to be an "Open Gym" style day with a normal class schedule. This is a day where athletes that have been to the gym every day this week can still come in and do some work at lower intensity and/or work on some skills of their choosing. There will also be a low skill conditioning option but you are encouraged to work on a skill. If athletes have not been to the gym every day this week, they have an option to do any missed workout from the week, work on a skill, or hit up the low skill workout of the day (posted at the gym).

AMRAP 9 minutes:
Overhead Squats (95/65)
Box Jumps (24/20")

EMOM 40 minutes
Minute 1: 17 Wall Ball Shots (20/14 to 10/9' target)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Bar Facing Burpees
Minute 4: 5 Power Cleans (155/105)

Sumo Deadlift

*After each set do 3 Kneeling Jump Ups
*Rest 3 minutes between sets.


Toes to Bar Accessory work
2x10 Banded Compressions
2x10 Seated Compressions
2x10 Straight Leg Toes to Kettlebell

EMOM for 9 minutes
Minute 1- Jump Rope
Minute 2- Plank Walk Up
Minute 3- Good Morning


Every 2 minutes for 6 sets:
3 Power Cleans


For time:
3 rounds
90 Double Unders
30 Sit-ups

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

5 Rounds:
6 Thrusters (115/75)
9 Jumping squats
12 Air Squats
100 meter sprint
Rest 2min between rounds


Establish 1 rep max Back Squat in 20 minutes

Every 90 seconds for 7 sets:
2 Power Snatches


30 Power Snatches (135/95)




Mon, Tues & Thurs, Fri: 5AM - 6AM, 9AM - 11AM, 3:30PM - 8:00PM  

Weds: 5AM-6AM, 9AM-11AM, 4:30-8:00PM


Sat: 9:00AM - 12:00PM





/ keep in touch

Iron Talon Crossfit

6380 N. Decatur Blvd. Ste 200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com