8-8-18

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

Metcon

Metcon (Time)

4 Rds

15 Wall Ball 20/14

10 Hand Release Pushups

100m Suitcase Carry 70/53

3 Rds

10 Deadlift 275/185

50 Double Unders

800m Run

12 Pullups

400m Run

12 Pullups

200m Run

12 Pullups

*5 min rest btw workouts

Categories: Wod

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