11-28-18

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 13 (No Measure)

5 Laps Around the gym

-then-

2 Rounds (one length of the gym)

Bear Crawl

Burpee Broad Jumps

Squatted Side Shuffle

50 Singles

With PVC

2 Rounds

8 DL

8 Bent over rows

8 Hang cleans

8 Front squats

8 Strict Press

8 Back Squat

8 Good Mornings

Weightlifting

1 Power Clean + 1 Hang Squat Clean (10 Min EMOM work to a heavy set )

Metcon

Metcon (Time)

4 Rds

16 Calorie Row

8 Rower Facing Burpees

8 Deadlift 275/185

Categories: Wod

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