CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

Easy 750m row

20 abmat situps

10 pushups

20 cross jacks

10 air squats

10 iron cross

10 scorpions

Metcon

Metcon (Time)

3 Rds

10 Goblet Squats 53/35

10 Clean & Jerk 135/95

2 Rds

20 Cal Bike

20 KB swings 53/35

For time

1000m Row

50 Abmat Situps

*5 min rest btw workouts

December 2, 2016

Im bringing Mashy back

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December 1, 2016

Flip Flop

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December 1, 2016

12/01/16

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November 30, 2016

Pull Snatch

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