CrossFit Iron Hammer – New You Challenge

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

Back Squat (5×5)

Metcon

Metcon (Time)

3 Rds

5 Burpees

10 KB Swings

15 High Pulls

20 Calorie Row

November 17, 2017

Day 11

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November 16, 2017

11/16/2017

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November 16, 2017

Pushing Calories

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November 15, 2017

Over Under

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