CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Front Squat (5×5 work to a heavy 5 rep )

Metcon

Metcon (Time)

3 Rds

30 Double Unders/90 Singles

20 Abmat Situps

10 Pullups

10 Bar over Burpees

10 Deadlifts 225/135

October 11, 2017

Double Dead

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October 10, 2017

10-10-17

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October 10, 2017

Goblet Run

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October 9, 2017

Toes On My Back

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