CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

Assault bike – Sprint 20 sec, coast 10 sec x 4

Then

Jump forward-back-side-side-hip twist x10

Lunge w/ rotation x10 e/s

Side lunge x10 e/s

Dynamic spiderman x10 e/s

Push up to side plank x10 e/s

20 air squats

20 broad jumps

Weightlifting

Back Squat (4×10 Work to a 10 rep max )

Metcon

Metcon (Time)

400m Run

30 KB Snatch 53/35

15 Pullups

400m Run

15 Pullups

30 KB Snatch

400m Run

November 2, 2017

Snatch the Kettle

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November 1, 2017

Day 5

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November 1, 2017

Wake Up, it’s Tha First of the Month

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October 31, 2017

Halloween

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