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

Metcon

Metcon (Time)

9-15-21

Burpees

Overhead Squat 95/65

4 Rds

10 KB Swings 53/35

10 Pull-ups

10 Calorie Bike

3 Rds

20 Wall Ball 20/14

10 Power Clean 155/105

*5 min rest btw workouts

January 12, 2018

Friday Mash Up

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January 11, 2018

1/11/2018

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January 11, 2018

Cardio is Hardio

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January 10, 2018

Day 2

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