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

Weightlifting

Strict Press (5×5 Work to a heavy 5 Rep)

Metcon

Metcon (Time)

50 Air squats

25/22 Cal row

40 KB Swings 53/35

20/17 Cal row

30 Abmat situps

15/12 Cal row

20 Hand release pushups

10/8 Cal row

10 Burpees

August 18, 2016

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