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

Weightlifting

Back Squat (4×8 work to a heavy 8 rep)

Metcon

Metcon (Time)

4 Rds

300m Row

20 KB Snatch 53/35

15 Hand Release Push-up

December 27, 2017

A

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