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)

21-15-9

Deadlift 225/155

Wall Ball 20/14

Pullups

3 Rds

15 Burpees

15 Shoulder to Overhead 135/95

4 Rds

40 Air Squats

8 Hang Power Clean 155/105

*5 Min rest btw workouts

May 12, 2017

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