CrossFit Iron Hammer – On Ramp

Warm-up

Warm-up (No Measure)

15 cal bike

10 walking lunges

15 air squats

10 v ups

15 jumping jacks

10 pass throughs

10 around the world

Weightlifting

Clean (6×6)

Metcon

Metcon (Time)

12-9-6-3 cal row

8-6-4-2 HRP

5-5-5-5 front squat

November 29, 2016

11/29/16

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November 28, 2016

Cyber Monday

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November 26, 2016

Saturday Gobbler

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November 25, 2016

Black Friday

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