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

Metcon

Metcon (Time)

For Time:

20 Deadlift 275/185

20 Front Squat 185/135

20 Squat Snatch 135/95

2 Rds

400m Run

30 Calorie Row

20 Burpees Over Rower

For Time:

50 Hand Release Push-ups

40 Knees to Elbow

30 Squat Clean 135/95

*5 Min rest btw workouts

August 25, 2017

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