CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Bench Press & Deadlift

Alternate Between:

Bench Press 10-8-6-4-2

Deadlift 2-4-6-8-10

* Add weight each set (start light)

Metcon

Metcon (Time)

5 Rds

200m Run

10 Box Jumps 24/20

10 Sumo Deadlift High Pull 95/65

10 Thrusters 95/65

* 1 min rest at the end of each round

October 11, 2016

Sumo that Thruster

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October 11, 2016

10/11/2016

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October 10, 2016

One Arm Row

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October 8, 2016

Partner Wod 10/8/16

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