CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

2 Rds

15 Jumping Jacks

15 walking lunges

10 plank walks

10 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Weightlifting

Strict Press (8-8-6-6-6 Work to a heavy 6 rep)

Metcon

Metcon (Time)

40/36 Cal Row

15 Hang Squat Cleans 135/95

30/25 Cal Bike

15 Push Jerk 135/95

20 Burpees

15 Snatch 135/95

November 25, 2016

Black Friday

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November 24, 2016

Thanksgiving Day Feast

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November 23, 2016

Thanksgiving with The Girls

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November 22, 2016

Pumpkin Pie

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