CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

500 m Row

*3 Rounds

10 Lunges

10 Push Ups

10 Air Squats

*2 Rounds

10 Spiderman Lunges

10 Iron Cross

10 Scorpion

Weightlifting

Bench Press (4×6)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Ascending Ladder

3.3.3.6.6.6.9.9.9…

Hang Power Clean

Burpee over bar

Wall Balls

December 16, 2017

12/16/2017

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December 16, 2017

Naughty or Nice

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December 15, 2017

Monster Burner

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December 14, 2017

Climb Up

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