CrossFit Iron Hammer – On Ramp

Warm-up

Warm-up (No Measure)

Dynamic Warm up- all of the exercises are length of box 1x

Jog

Forward skip

Backward skip

Jumping jack shuffle

Jumping jack shuffle other way

Defensive Slide

Defensive slide other way

Weightlifting

Front Squat (5×5)

Metcon

Metcon (Time)

3 rounds

400m row

10 deadlift

10 burpees

February 16, 2017

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Cupid’s Arrow

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February 13, 2017

Tens for Ten

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February 11, 2017

Partner Wod 2-11-17

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