CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Front Squat (5@65% 5@70% 4@75% 4@80% 3@85%)

Metcon

Metcon (Time)

800m Run

40 Goblet Lunges 53/35

30 Burpees

40 Goblet Lunges

800m Run

June 15, 2017

Burping Lunges

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Push Under the Wall

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Day 2

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June 13, 2017

Pull the Bell

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