11-4-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

60 Sec Bike

10 Air Squats

50 Ft Walking Lunge

10 Russian KB Swings

10 Hollow Rocks

Metcon

Metcon (Time)

8 Rds

6 Dual DB Power Cleans 50/35

25 Ft DB Front Rack Lunge 50/35

25 Ft Handstand Walk

8 Toes 2 Bar

Weightlifting

Back Squat

1×10 @ 50%

1×8 @ 60%

1×6 @ 70%

1×4 @ 80%

4×1 @ 80%+

Categories: Wod

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