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)

For Time

30 Wall Balls 20/14

10 Pullups

10 Squat Cleans 225/155

10 Pullups

30 Wall Balls 20/14

3 Rds

14 Thrusters 95/65

7 Burpees

For Time

50 Abmat situps

50 Cal row

*Rest 5 min btw workouts

September 2, 2016

Mash and Mash

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September 1, 2016

Dead Hand

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September 1, 2016

9/1/16

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August 31, 2016

Down By 10

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