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

Weightlifting

Back Squat (10-8-8-6-6 Work to a heavy 6 rep)

Metcon

Metcon (Time)

Cash in- 500m row

30-20-10

Med Ball Clean 20/14

Box Jump Overs 24/20

Cash Out- 500m row

October 5, 2016

Medicine Box

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October 4, 2016

10/04/2016

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October 3, 2016

Over My Snatch

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October 1, 2016

Partner Wod 10-1-16

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