CrossFit Iron Hammer – CrossFit

Warm-up

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

Weightlifting

Hang Clean (6×4 Start at 60% of 1 rep)

Metcon

Metcon (Time)

15-12-9-6-3

Med ball cleans 20/14

KB swings 53/35

Abmat situps

(Row 250m after each round)

May 30, 2016

Medicine

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May 27, 2016

Front Rack City

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May 25, 2016

Bees Knees

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May 24, 2016

Power Pull

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