8-24-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 300m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 200m

Weightlifting

Bench Press (10-8-6-4-2 Work to a heavy 2 rep)

30 sec weighted low plank hold 45/25

Metcon

Metcon (Time)

4 Rds

35 Double Unders

50m Suitcase Carry/arm 70/53

15 Med Ball Situps 20/14

8 Deadlift 225/155

15 Hand Release Push Ups

Categories: Wod

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