11-2-19


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

Metcon

Metcon (Time)

30 Min Time Cap

2 Rds

50 Calorie Bike

50 Alternating DB Snatch 50/35

2 Rds

50 Calorie Row

50 Thrusters 75/55

2 Rds

150 Double Unders

50 Pull-ups

Cash out- 125 DB Russian Twists 35/20

Categories: Wod

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