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

Weightlifting

Clean Work 4

Squat Clean

3 reps @70%

3 reps @80%

2 reps @85%

1 rep @90%

Clean Grip Pulls

3 reps @95%

3 reps @105%

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155

KB Swings 53/35

Cal Bike

Hand Release Push ups

November 15, 2016

Dead Mans Hand

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November 15, 2016

11/15/16

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November 14, 2016

Power Ball

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November 12, 2016

Team Wod 11/12/16

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