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)

400 m run 400 m row 40 pull up 40 sit up

300 m run 300 m row

30 HRPU 30 STO @95

200 m run 200 m row

20thruster 20lunge@95

100m run 100m row

10 toes 2 bar 10 HSPU

November 5, 2016

Partner Wod 11/5/16

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November 4, 2016

Flashy Mashy

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November 3, 2016

Double your freshness

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November 2, 2016

Dirty Diane

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