11-23-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

7 min AMRAP

30 sec row/bike

10 jumping squats

5 no push up burpees

4 Spider-Man (2/Side)

Metcon

Metcon (Time)

40 Min Time Cap

100 Hang Power Clean 75/55

100 Calorie Row

100 Bar Facing Burpees

100 Toes 2 Bar

100 Wall Ball 20/14

100 Med Ball Sit-ups

100 Box Jump Overs 24/20

100 Russian KB Swings 53/35

100 Pull-ups

100 Front Squats 75/55

Categories: Wod

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