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

Clean and Jerk (3@75% 3@78% 2×3@82%)

Split Jerk (2@80% 2@83% 2@86%)

Metcon

Metcon (Time)

5 Rds

10 Deadlift 185/125

30 Double Unders/ 90 Singles

100m Farmers Walk 53/35

April 11, 2017

Dead Burps Smell

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April 10, 2017

Get Going

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April 8, 2017

Team Wod 4-8-17

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April 7, 2017

Monster

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