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 (10-8-6-4-2 work to a heavy 2 rep )

Metcon

Metcon (AMRAP – Reps)

5 rounds for reps:

1 min Power Snatches 95/65

1 min Calorie Bike

1 min Front Rack Lunges 95/65

1 min Rest

December 28, 2016

Lunging Power

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December 27, 2016

Back to Work

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December 27, 2016

12/27/16

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December 26, 2016

Elf Workshop

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