11-11-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

15 Calorie Row

12 Walking Lunge

10 Dual DB Seated Press

Weightlifting

Power Clean (10 Min EMOM Work to a Heavy 3 rep TnG )

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rds

4 Min

6 Strict Pullups

12 Med Ball Cleans 20/14

12 Box Jump 24/20

12 Calorie Row

*2 Min rest btw RDs

Categories: Wod

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