CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Metcon

Metcon (Time)

200m Med Ball run 20/14 (together)

40 Pullups

30 Burpees (together)

200m Med Ball run 20/14

40 Hang Cleans 115/75

30 Shoulder 2 Overhead 115/75

200m Med ball Run 20/14

40 Box Jumps 24/20

30 Cal row (each)

July 9, 2016

Partner Wod 7-9-16

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July 8, 2016

Three Step Down

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July 7, 2016

Three and Nine

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July 7, 2016

7-7-16

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