CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Power Snatch (10-8-6-4-2 Work to a heavy 2 rep)

Metcon

Metcon (Time)

20/18 cal row

21 Alt Single arm KB Clean & Jerk 53/35

20/18 cal row

15 Alt Single arm KB Clean & Jerk 53/35

20/18 cal row

9 Alt Single arm Clean & Jerk 53/35

October 13, 2016

Twenty Clean

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October 13, 2016

10/13/2016

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October 12, 2016

Double Up Abs

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October 11, 2016

Sumo that Thruster

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