CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

EMOM

10 min EMOM (Start at 60% add weight each minute to a heavy 1)

1 High Hang Squat Snatch + 1 Hang Squat Snatch

Metcon

Metcon (Time)

4 Rds

9 Deadlifts 135/95

100m Run

7 Hang Power Cleans 135/95

100m Run

5 Shoulder 2 Overhead 135/95

June 20, 2016

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Partner Wod 6-18-16

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June 17, 2016

Walk Down

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June 16, 2016

Ascend Up

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