9-17-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

8 Min (move steady)

100m jog

5 Ring Rows

10 Pushups

15 Air Squats

Weightlifting

Hang Power Clean (15 Min Work to a Heavy 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

6 Power Clean 155/105

12 Wall Ball 20/14

24 Double Unders

Categories: Wod

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