Jun 27, 2016

Tuesday 16.06.28

Warm Up
- Warm up with a 500 meter row and 25 pushups.  Go slow on the warm up and perfect form on the pushups.

Main WOD

For Time and Reps:
This is a three round WOD. There is no rest between rounds, move directly from one exercise to the next.

Round 1: Row 2 K

Round 2: “Death by Burpees” 1 Burpee on the min. every minute, adding 1 Burpee each minuet and continue to add 1 Burpee each round until you can no longer continue. (e.g., if you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.)

Round 3: Row 2 K

Mobility WOD
- Pigeon Stretch; 2x for 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!


monroe said...


David Batchelor said...


Boo said...

10:31 / 11 / 13:30

B. Fritz said...

B. Fritz:
11:50/10+4/11:50 and I almost died

D. Fritz: 9:45/9+9/10:17

Iron Major CrossFit Coordinator said...


- Emery