2-25-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Shoulder Press (10-4-4-4-4 Work to a heavy 4 rep)

Metcon

Metcon (Time)

7 Rds

7 Squat Clean 115/75

7 Chest 2 Bar Pullups

7 Box Jump 30/24

Categories: Wod

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