CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Metcon

Metcon (Time)

Partner Grace-30 Clean & Jerks 135/95 (alternate each rep)

Then

3Rds

1000m Row (switch every 250m)

30 Box Jumps Overs (24”/20”)

40 KBS (53#/35#)

50 Wall Balls (20#/14#)

October 1, 2016

Partner Wod 10-1-16

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September 30, 2016

Mashy Mush

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September 29, 2016

Running Hand

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9/29/2016

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