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

Squat Snatch (5@75% 3@80% 2@90% 2×1@95%)

Snatch Pull (5@95% 5@100% 3@105%)

Metcon

Metcon (Time)

30-25-20-15

Assault Bike

KB swings 53/35

Abmat Situps

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

May 29, 2017

Left over Murph and other Work

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May 27, 2017

MURPH

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May 26, 2017

Ring my Bell

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May 25, 2017

Cardio Assault

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