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

Paused Front Squat (5-4-3-2-2-2 Work to a heavy 2 Rep)

3 sec pause hold at the bottom of each rep

Metcon

Metcon (Time)

15-12-9

Ground to Overhead 135/95

Burpee Pullups

October 30, 2017

Pull Over

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