CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 7 (No Measure)

Run 100m

20 ball slams

20 weighted sit ups w/ med ball

20 russian twists

20 push-ups on med ball (one hand on ground/jump switch to other side/switch back)

20 side plank (one hand on ball, one hand overhead while in side plank and switch)

10 weighted superman

10 weighted V ups

Weightlifting

Clean and Jerk (3@65% 3@70% 2×3@75%)

Push Press (4@60% 4@65% 4@70% 4@75%)

Metcon

Metcon (Time)

400m Run

10 Overhead Walking Lunge 95/65

20 Box Jump Overs 24/20

30 Overhead Squats 95/65

20 Box Jump Overs

10 Overhead Walking Lunge

400m Run

May 2, 2017

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May 1, 2017

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April 29, 2017

Partner Wod 4/30/17

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April 28, 2017

Complex Chipper

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