CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Weightlifting

Front Squat EMOM

Min 1: 10 reps at 95/65

Min 2: 9 reps at 115/75

Min 3: 8 reps at 135/85

Min 4: 7 reps at 155/95

Min 5: 6 reps at 175/105

Min 6: 5 reps at 195/115

Min 7: 4 reps at 215/125

Min 8: 3 reps at 225/135

Min 9: 2 reps at 245/145

Min 10: 1 rep at 265/155

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

November 2, 2016

Dirty Diane

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October 31, 2016

Happy Halloween

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October 29, 2016

Partner Wod 10/29/16

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October 28, 2016

Fantastic Four

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