CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Metcon

Metcon (Time)

21-15-9

Abmat Situps

Hand Release Push-ups

Overhead Squat 115/80

3 Rds

30 Double Unders/90 singles

20 KB swings 53/35

5 Power Clean 225/155

4 Rds

15 Wall balls 20/14

10 cal bike

5 chest 2 bar Pullups

*5 min rest btw workouts

December 9, 2016

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December 8, 2016

Isabel

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December 8, 2016

12/08/2016

CrossFit Iron Hammer – On Ramp ()
December 7, 2016

Going Down

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