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

Bench Press (6×4 Work to a Heavy 4 rep)

Deadlift (4×8 Work to a Decent Weight for 8 reps(not max)

Metcon

Metcon (No Measure)

8 Min EMOM

12 Wall balls 20/14

10 Toes 2 Bar

Rest 2 min

8 Min EMOM

12 Thrusters 75/55

10 Push-ups

May 11, 2017

Every One

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on ramp

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May 10, 2017

Snatchy Abs

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May 9, 2017

Swing Low Sweet Chariot

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