CrossFit Iron Hammer – CrossFit

Warm-up

Metcon (Time)

3 Rds

15/12 cal bike

15 Push Press 135/95

9-15-21-27

Wall Balls 20/14

Abmat sit-ups

3 Rds

400m run

21 KB swings 53/35

12 Pull ups

*5min rest btw workouts

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

Metcon

Metcon (Time)

3 Rds

15/12 cal bike

15 Push Press 135/95

9-15-21-27

Wall Balls 20/14

Abmat sit-ups

3 Rds

400m run

21 KB swings 53/35

12 Pull ups

*5min rest btw workouts

Metcon (Time)

3 Rds

15/12 cal bike

15 Push Press 135/95

9-15-21-27

Wall Balls 20/14

Abmat sit-ups

3 Rds

400m run

21 KB swings 53/35

12 Pull ups

*5min rest btw workouts

September 30, 2016

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9/29/2016

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