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

Metcon

Metcon (Time)

3 Rds

10 Ground to Overhead 95/65

200m Shuttle Run

21-15-9

Thruster 95/65

Hand Release Push-ups

Sumo Deadlift High Pull 95/65

800m Run

40 Calorie Row

20 Burpee Over Rower

*5 min rest btw workouts

October 13, 2017

Friday the 13th Nightmare

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October 12, 2017

Maxed Out

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October 12, 2017

10-12-17

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October 12, 2017

10-12-17

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