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)

10 Rounds

5 Wall Balls

3 HR Push Ups

1 Power Clean 185/125

1600 m Row – switch every 400 m

10 Rounds

5 Pull Ups

10 KB Swings 53/35

15 Air Squats

October 21, 2017

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October 20, 2017

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10-19-17

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Doing Work

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