Posted on

October 26, 2013

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Good luck to all those competing today at the Iron October event at CrossFit Iron Mile!. Go CFD!!!

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WOD

Buy in

400M Medball and Kettlebell Carry (carry both items any way you like)

then

4 Rounds 
30 Wall Ball  20/14lbs
25 Kettlebell Swings 24/16kg
15 Toes To Bar

Off Ramp WOD

Buy in

400M Medball and Kettlebell Carry (carry both items any way you like)

then

3-5 Rounds 
15 Wall Ball  
10 Kettlebell Swings
10 Toes To Bar, Knees To Elbows or Knee Tucks 

If you are new to CrossFit scale this one by cutting down the size of the sets and the total volume. This stuff gets harder when the set size increases and the volume goes up! Make sure the rep scheme you go with challenges you but stays reasonable.