11-21-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 14 (No Measure)

3 Rds

High Knees 50 ft

Butt Kicks 50 ft

Side shuffle Left 50 ft

Side Shuffle Right 50 ft

10 Air Squats

10 Pushups

Weightlifting

Front Squat

1×5 @65%

2×5 @70%

2×5 @75%

8-10 Rower Plank to Pike btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

14 Front Rack Lunge 115/80

7 Box Jump Overs 24/20

7 Toes 2 Bar

Categories: Wod

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