CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Clean Complex EMOM (Work to a heavy set)

10 Min

1 Power Clean

1 Hang Squat Clean

1 Jerk (Any type- split or push)

Metcon

Metcon (Time)

3 Rds

400m Run

21 KB swings 53/35

15 Goblet Lunges 53/35 (total)

9 Hand Release Push-ups

October 10, 2017

Goblet Run

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October 9, 2017

Toes On My Back

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October 7, 2017

10/7/2017

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October 7, 2017

Partner Wod 10-7-17

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