WOD'S

3.18.2020

STRENGTH
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be "library" quiet. Goal is to build to heaviest 1
then match or beat your weights on the way back up the
ladder.

WORKOUT
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders
*Alternate arms for 20 total reps. Both heads of the DB must
touch the ground. Athletes must switch arms when DB is on
the ground.


OPTIONAL COOL DOWN
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
*Crossbody - swing leg w/ band across to opposite side.


             Class Times



CROSSFIT CLASSES

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

SATURDAY: 9AM

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