WOD'S

2.20.2020

WORKOUT
EMOM x 18 MINUTES
MIN 1 -- :50 Max Reps of "KB Flow"
(53/35)|(35/26)*
MIN 2 -- :50 Max Reps of "BW Flow"**
MIN 3 -- :50 Max Reps of Rope Climb


*1 Rep of "KB Flow" is...
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)
**1 Rep of "BW Flow" is...
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Reps)

then-

FINISHER
3 SETS
1:00 Max Cals on Bike or Rower
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-
(Score is Lowest Cals on Bike or Rower)


Class Hours




Monday, Wednesday, Friday: 

5AM, 6AM, 8AM, 9:15AM, 

4:15PM, 5:30PM & 6:45PM   


Tuesday & Thursday: 

5AM, 8AM, 9:15AM

  4:15PM, 5:30PM & 6:45PM



Saturdays : 8AM & 9:30AM

*Please note these class times will be trial and based on attendance.



CONTACT US

/ 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