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

Paused Front Squat (2×5 70% 2×3 80% 1×2 85% (3 second hold)

Metcon

Metcon (Time)

3 Rds

300m run

9 Thruster 95/65

9 Pullups

July 7, 2016

Three and Nine

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July 7, 2016

7-7-16

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July 6, 2016

Row Over Snatch

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July 5, 2016

10’s all the way

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