10-17-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 Cal Row

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

200m Run

Weightlifting

Bench Press (6×4 work to a heavy 4 rep)

10 weighted hollow rocks btw sets 15/10

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

300m Run

8 Front Squats 135/95

40 Double Unders/120 Singles

Categories: Wod

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