CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Metcon

Metcon (Time)

4 Rds

15/12 cal row

15 Hand Release push-ups

For time

15 Squat Clean 155/105

12 Thrusters

9 Clean & Jerk

4 Rds

6 Deadlift 205/155

4 Lateral over burpees

2 Hang power clean

*5 min rest btw workouts

October 7, 2016

Mash Bash

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October 6, 2016

Bear Calories

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October 5, 2016

Medicine Box

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October 4, 2016

10/04/2016

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]