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

Front Rack Lunge (5×10 Work to a Heavy 10 rep (10 total steps))

Metcon

Metcon (Time)

400 m Row

4 Squat Cleans 225/145

300 m Row

3 Squat Cleans 225/145

200 m Row

2 Squat Cleans 225/145

100 m Row

1 Squat Clean 225/145

Scaled Plus- 185/125

Scaled- 135/95

Accessory Work

Metcon (No Measure)

Core (Not for time) If time allows

3 rounds:

• 10 Knees to Elbows

• 10 Weighted Sit-ups 25/15

January 25, 2017

Up The Creek

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January 24, 2017

Frannie

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January 23, 2017

Dead Ball Press

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January 20, 2017

Open it Up

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