CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Metcon

Metcon (Time)

75 Wall Balls 20/14

50 Burpees over Bar

75 Hang Power Clean 135/95

50 Calorie Row

75 Deadlift 185/125

50 Overhead KB Lunge 53/35

75 Sumo Deadlift High Pull 53/35

December 2, 2017

Partner wod

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December 1, 2017

Sweet & Sour Sauce

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December 1, 2017

Last Day

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November 30, 2017

11/30/2017

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