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

Metcon

Metcon (Time)

3 Rds

400m Run

10 Knees to Elbow

10 R-arm KB Snatch 53/35

10 L-arm KB Snatch 53/35

3 Rds

25 Air Squats

5 Chest 2 Bar

10 Hang Power Clean 135/95

21-15-9

Cal Row

Hand Release Pushups

*5min Rest btw workouts

August 5, 2016

Mashy Mash

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August 4, 2016

Quick Running Cindy

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August 4, 2016

8/4/16

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August 3, 2016

Get Up

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