CrossFit Iron Hammer – On Ramp

Warm-up

Warm-up (No Measure)

100 Double Unders/300 Singles

-Then-

2 Rds

(1 Length of the Box per movement)

Bear Crawl

Squatted Side Walk

10 PVC Good Morings

-Then-

2 Rds

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Snatch (6×3)

Metcon

Metcon (Time)

500m Row

30 Overhead Lunges 45/35

20 Push Press 45/35

20 Wall Balls 20/14

20 Push Press 45/35

20 Overhead Lunges 45/35

500m Row

January 3, 2017

1/03/17

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January 2, 2017

Burp the Bear

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December 31, 2016

Partner Wod 12-31-16

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December 30, 2016

Friday Special

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