CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Metcon (Weight)

10 Min EMOM

1 Power Clean

1 Front Squat

1 Thruster

*Start light, work to a heavy set

Metcon

Metcon (Time)

80-60-40-20 Double Unders

40-30-20-10 Wall Balls 20/14

20-15-10-5 Push-ups

*x2 Singles in place of Doubles

June 14, 2017

Push Under the Wall

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June 14, 2017

Day 2

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June 13, 2017

Pull the Bell

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June 13, 2017

Day 1

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