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

Split Jerk (10 Min EMOM )

5@85% 5@90%

Turkish Get Up (3×4 (4 reps each side))

Work to a medium weight

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

September 19, 2017

Fifteen Five

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September 19, 2017

Masters

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September 19, 2017

on ramp

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September 18, 2017

Climb Down the Ladder

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