WOD'S

10.8.19

Intended stimulus:

We’ve got a longer workout today to flush out our legs after yesterday’s Front Squats! We are looking for the first row to be
sub 2:00, so if we have athletes that have a hard time rowing 400m in that time frame, we can scale back the initial row to
300m and increase by 50m from there on out. Up-Downs should be smooth and unbroken throughout, taking around :45 at
most. Strict Pull-Ups should be done in 1-2 sets for our fittest athletes, but no more than 2-3 sets! We can scale
accordingly here to ensure that we are maintaining that Strict pulling movement.
For athletes that didn’t hit yesterday’s Front Squats, there is an opportunity here to push it in this workout on the row each
round. With the increasing distance, athletes should try and maintain the same pace throughout the entire workout. These
athletes can shoot for 5-6 rounds. For athlete’s that are feeling the squats, the row can be done at a slightly slower pace,
but we still want to keep it consistent- keep the body moving throughout this AMRAP, shooting for 4-5 rounds.

WOD:

AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500...).
Reset the rower before the start of each round.


             Class Times



CROSSFIT CLASSES

MONDAY-FRIDAY: 5AM, 6AM, 8AM, 9:15AM, 4:30PM, 5:30PM, 6:30PM (NO 6:30PM ON FRIDAYS)

SATURDAY: 9AM

BURN 60 CLASS

M,W,F 7AM

TEEN CROSSFIT CLASS

 M,W,F 3:30PM







CONTACT US

/ keep in touch

IRON TALON CROSSFIT

6380 N. Decatur Blvd #200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com