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 (Calories)

Teams of 4

In 15 min

100 ABmat situps

150 Front Rack Step ups 75/55

150 Power Clean 95/65

150 Shoulder 2 Overhead 115/75

Max Cal Row

November 12, 2016

Team Wod 11/12/16

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November 11, 2016

Veterans Day

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November 10, 2016

High Jump

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November 9, 2016

3 for 6

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