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)

5 Rds

5 handstand pushups

10 pullups

15 abmat situps

May 4, 2016

Head Pull

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April 30, 2016

Partner Wod 4-29-16

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April 29, 2016

Push Double

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April 28, 2016

Thruster 3’s

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