CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Weightlifting

Bench Press (10-8-8-6-6-4)

Metcon

Metcon (Time)

50 air squats

25 cal row

40 KB swings 53/35

20 cal row

30 abmat situps

15 cal row

20 Hand release pushups

10 cal row

10 Burpees

May 16, 2016

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