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CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Squat Clean (15 Min EMOM )

5@78% 5@83% 5@88%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3 Strict Handstand Push-ups

6 Power Clean 135/95

9 Box Jumps 24/20

August 23, 2017

E

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Day 14

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on ramp

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Toe Press

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