CrossFit Iron Hammer, CrossFit Iron Hammer – On Ramp

Warm-up

Warm-up (No Measure)

300 m Row

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sots Press

10 Front-to-back Leg Swings /per leg

10 Side-to-side Leg Swings /per leg

Weightlifting

Overhead Squat (5×5)

Metcon

Metcon (Time)

3 Rds

6 Hang Power Clean 155/105

9 Pull-ups

12 Box Jumps

December 27, 2016

12/27/16

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December 26, 2016

Elf Workshop

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December 24, 2016

12 Days of Christmas

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December 22, 2016

Deck the Halls

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