Age Group Games Workout:
"Complex Fran"

For time:
7 Bar muscle ups
7 Chest to bar pull-ups
7 Pull-ups
21 Thrusters (95lbs/65lbs)
5 Bar muscle ups
5 Chest to bar pull-ups
5 Pull-ups
15 Thrusters (95lbs/65lbs)
3 Bar muscle ups
3 Chest to bar pull-ups
3 Pull-ups
9 Thrusters (95lbs/65lbs)


For time: 5 - 8 - 13 reps of:
Parallette handstand push-ups
Deadlifts 365lbs/235lbs
Then, lunge 89 ft. with 2 kettlebells overhead

Below is the RX from the Games, we will do the substitutions as listed above.

*Men 14-in. deficit, 2 x 203lbs Kettlebells for deadlifts, 2 53lbs Kettlebells for lunges.
*Female 8-in. deficit, 2 X 124lbs Kettlebell for deadlifts, 2 X 35lbs Kettlebell for lunges. Athletes will complete 5 handstand push-ups and 5 deadlifts, 8 handstand push-ups and 8 deadlifts, then 13 handstand push-ups and 13 deadlifts. They then picked up 2 kettlebells and lunged with them overhead to the finish line.

For time:
Row 1k
25 Single arm kettlebell thruster, right (70lbs/53lbs)
25 Kettlebell swings (70lbs/53lbs)
25 Single arm kettlebell thruster, left (70lbs/53lbs)
25 Kettlebell swings (70lbs/53lbs)

5 Rounds for time of:
20 Wall ball shots (20lbs/14lbs)
10 Deadlifts (225lbs/155lbs)

3 Rounds
15 Unbroken push jerks (165lbs/115lbs)
25 Lateral box jump overs (24"/20")
3:00 Rest between rounds

*Score is total work time, not including rest

Workout, part 1
Every 3:00 for 5 sets

8 Back squats
*Find an 8 rep max for the day


Workout, part 2

Every 2:00 for 5 sets:
3 Front squat + 1 thruster

3 Rounds for time:
400 meter run
30 Burpees

In 10:00, build to a:

2 rep max power snatch

*Put the bar down between reps. Reps must be completed in a 0:30 window.

**Intention is to find a heavy double in a controlled time frame.



For time:
75 Snatches (75lbs/55lbs)

5 x 500 meter row

*Rest as needed between efforts with a minimum rest being 3:00.
**Score is total time of all sets (do not include rest).


3 x 50 feet wheelbarrow walk
5 Wall walks
Rest as needed

Push Press
*Build to a 3 rep max in 7:00


5 Rounds for time:
5 Weighted pull-ups (45lbs/35lbs dumbbell)
10 Push press (135lbs/95lbs)
50 Double unders




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


Saturdays : 9:00AM - 12:00PM


Sunday : Only Yoga at 10AM , NO CrossFit Classes on this day.



/ 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