Complete 5 rounds for time of: 400m run 21 deadlifts (155/105#) 15 back squats (155/105#) Iron Phoenix Notes:  Event number 2 (number 1 is the rowing WOD to be completed by Thursday night) will be…

EMOM for 20 minutes: 5 burpees 1 snatch WOD Notes:  This workout calls for a full squat snatch. Anyone with shoulder issues (or who just doesn't like snatches) can complete this workout with cleans.  You can…

“Grace” 30 power clean & jerks for time (135/95#) WOD Notes: Grace is a CrossFit benchmark WOD, designed to be a very short metcon (ideally in the sub-5 minute range). There will be a 12 minute time…

Back Squat 3-3-3-3-3 Then 8x50 yd sprint WOD Notes: Compare to 151016.

Deadlift 5-5-5-5-5 Then 30R/30L single leg KB RDL Community Notes:  Happy Birthday Vicki!

AMRAP in 12 minutes of: 10 push presses (95/65#) 20 Russian twists (25/15#) 30 double unders

Complete 5 rounds for time of: 20 medball cleans (20/14#) 20 pull ups 20 box jumps (24/20") WOD Notes:  The pull up portion of this workout is the most important piece to scale properly.  The…

Complete 21-15-9 reps for time of: back squats (225/135#) ring dips WOD Notes:  Compare to 140525.

Shoulder Press 1-1-1-1-1-1 Then Tabata shoulder press (30% 1 rep max) WOD Notes:  Compare to 161101. Community Notes:  Good luck to all the ICAers out there running Broad Street or headed up to the Masters…

Complete 3 rounds for time of: 3 rope climbs 15 HPC (135/95#) 30 yd sliders (feet)