1-11-19

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

2 Rounds

100m jog (4 laps around the gym)

10 Air Squats

5 broad jumps

10 Push-ups

10 Alternating Lunges

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

Metcon (Time)

2 Rds

800m Row

15 Back Squat 155/105

5 Bar Muscle Ups

3 Rds

15 Wall Ball 20/14

12 Pull-ups

9 Clean & Jerk 135/95

4 Rds

6 Hang Squat Clean 115/75

6 Bar Facing Burpees

*5 Min rest btw workouts

Categories: Wod

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