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

Snatch Work 2

5×3 Low Hang Snatch (Start light work to heavy weight)

3x(3+3) Snatch Deadlift + Hang Snatch Pull (Heavy)

3×3 Snatch Grip Push Press (Heavy)

Metcon

Metcon (No Measure)

EMOM 14min

Odd- 200/150m row

Even- 10 Hand Release push-ups

October 27, 2016

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October 26, 2016

Sumo Box

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October 25, 2016

Build that Wall

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October 25, 2016

102516

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