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

20 Wall Ball 20/14

10 Hang Power Clean 155/105

15-12-9

Deadlift 225/155

Pullups

21-15-9

Back Rack Lunge 135/95

Hand Release Pushups

Toes 2 Bar

*5 Min rest btw workouts

September 22, 2017

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EMOM

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September 21, 2017

EMOM

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September 20, 2017

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