11-6-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Back Squat (4×10 work to a heavy 10 rep)

Metcon

Metcon (Time)

21-15-9-15-21

Deadlift 225/155

Bar Facing Burpees

Categories: Wod

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