CrossFit Iron Hammer – New You Challenge

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

Metcon (Weight)

10 Min EMOM

3 Clean & Jerk
Start Light and Finish Heavy

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

1000m Row (Time)

Max Effort 1000m Row

July 3, 2017

Day 11

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July 3, 2017

Dead Hang

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July 1, 2017

Partner Wod 7/1/17

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
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Day 10

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