CrossFit Iron Hammer – New You Challenge

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Front Squat (3×6)

Metcon

Metcon (AMRAP – Reps)

Tabata

8 Rds

Push ups

Air Squats

Ball Slams

Jump Rope

20 seconds work/10 second rest

June 17, 2017

Day 4

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June 17, 2017

Partner Wod

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June 16, 2017

Day 3

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June 16, 2017

Mashy Mashy

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