12-26-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

350m Row

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pull-ups/Ring Rows

10 Pass throughs

10 Spider lunge

100m Row Sprint

Weightlifting

Front Squat + Back Squat

12 Min EMOM

1 Front Squat

3 Back Squat

@75% of Front Squat 1 rep

Alternating Min

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

60 Double Unders

30 Wall Ball 20/14

15 Deadlift 245/165

Categories: Wod

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