IRIDIUM CrossFit – CrossFit
Spend 20 minutes warming up all the movements for the WOD, decide if you are going to use dumbbells, kettle bells or a barbell. Start light and work your way up to something heavier than what is in the WOD. Post weights in notes WOD comments.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
3 shoulder press
3 push press
3 push jerk
9 air squats
scaled 45/65 barbell
Rx 18 KB or 20 DB / 35 DB/KB (1pd)
RX + 35/50 DB or KB
Each athlete has 2 DB or KB only 1 barbell.