CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Metcon (No Measure)

10 Min EMOM

3 Power Cleans 155/105

2 Front Squats

1 Jerk

Metcon

Metcon (No Measure)

16 Min EMOM

4 Rds

1st Min- 12/10 Calorie Bike

2nd Min- 200m Run

3rd Min- 15 KB Swings 53/35

4th Min- 15 Abmat Situps

June 8, 2017

HEMOM

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June 8, 2017

on ramp

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June 7, 2017

Dead Ball Foul

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June 6, 2017

Hang by my Toe

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