2-28-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 pushups

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Split Squat (5×5 work to a heavy 5 each leg)

Back Rack

Rear foot elevated w/bench or 20″ Box

Metcon

Metcon (No Measure)

5 Sets – Increase Effort each Rd

10 Sumo Deadlift High Pull 95/65

15 Hand Release Pushups

5 Box Jump Overs 24/20

10 Calorie Bike

Categories: Wod

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