CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 7 (No Measure)

Run 100m

20 ball slams

20 weighted sit ups w/ med ball

20 russian twists

20 push-ups on med ball (one hand on ground/jump switch to other side/switch back)

20 side plank (one hand on ball, one hand overhead while in side plank and switch)

10 weighted superman

10 weighted V ups

Metcon

Metcon (Time)

4 Rds

1200m Run

26 Deadlift 225/155

26 Wall Balls 20/14

26 Burpee Box Jump Overs 24/20

26 Hand Release Push-ups

1 Rope Climb/3 Rope Pulls

May 20, 2017

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