CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

2 Rds

15 Jumping Jacks

15 walking lunges

10 plank walks

10 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Metcon

Metcon (Time)

Teams Of 3

100 Deadlift 135/95

80 Hang Power Clean

60 Front Squats

40 Jerks

20 Thrusters

*5 Burpees at the top of every min

January 13, 2018

Saturday 3

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January 12, 2018

Day 3

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January 12, 2018

Friday Mash Up

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January 11, 2018

Cardio is Hardio

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