CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Power Clean (3@65% 3@70% 2×3@75%)

Clean Pull (3×3@75%)

Metcon

Metcon (Time)

7 Rds

7 Handstand Push-ups

7 Power Cleans 135/95

7 Burpees

100m Run

May 4, 2017

Walls For My Ball

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May 3, 2017

Double Dead

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May 2, 2017

Walking Over My Head

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May 1, 2017

Push Front

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