CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

2 Rds

15 Jumping Jacks

15 walking lunges

10 plank walks

10 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Metcon

Metcon (Time)

21-15-9

Thruster 135/95

Bar Row

3 Rds

400m Row

20 Push ups

20 Overhead Squats 95/65

30-25-20

Abmat Situps

Calorie Bike

*5 Min rest btw workouts

February 10, 2017

Monster Madness

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February 9, 2017

Two Thousand

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February 9, 2017

02/09/17

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February 8, 2017

Run On Over

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