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

Weightlifting

Split Jerk (15 Min EMOM)

5@75% 5@80% 5@85%

Out of the rack, partner up if needed

Bench Press (3×5 Work to a heavy 5 rep)

Metcon

Metcon (Time)

4 Rds

5 Power Clean 185/125

10 Pullups

20 Abmat Situps

300m Run

August 8, 2017

Sit and Reach

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August 8, 2017

on ramp

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August 7, 2017

Day 5

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August 7, 2017

Power Hour

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