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)

2 Rds

400m Run

50 Deadlift 185/135

50 Wall Ball 20/14

400m Run

30 Burpee Box Jump Overs 24/20

30 Kb Swings 53/35

Cash out- 2000m Row (Switch every 200m)

October 7, 2017

Partner Wod 10-7-17

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October 7, 2017

10/7/2017

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October 6, 2017

Friday Mush

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October 5, 2017

On The Min

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