CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

20 Cal Bike

3 Rounds

10 Lunges

10 Air Squats

10 Push Ups

2 Rounds

10 Iron Cross

10 Scorpions

10 Pass throughs

10 Around the World

Weightlifting

Deadlift (4×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 Burpees

10 Ring Rows

12 Ab Mat Sit Ups

14 Cal Row

November 9, 2017

11/9/2017

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November 9, 2017

Every Damn Minute

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November 8, 2017

Day 7

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November 8, 2017

Toe Rack

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