CrossFit Iron Hammer – New You Challenge

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Metcon (Weight)

Every 2 min for 12 Min

3 Hang Clean

3 Front Squat

3 Push Press

Metcon

Metcon (Time)

5 Rds

10 Air Squats

10 Abmat Situps

10 Burpees

June 30, 2017

Day 9

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Double Thrusting Motion

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Day 9

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