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

Weightlifting

Clean Work 3

3 Position Clean (power position, Hang, Floor) 5×1 @70%

Metcon

Metcon (Time)

21-15-9

Hang Power Snatch 95/65

Overhead Squat 95/65

Burpees Over Bar

October 3, 2016

Over My Snatch

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October 1, 2016

Partner Wod 10-1-16

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September 30, 2016

Mashy Mush

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September 29, 2016

Running Hand

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