Desk Pop

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Hang Power Snatch (4 x 4 work to a heavy 4 rep)

Metcon

Metcon (Time)

6 rounds for time

6 bar bell roll out

6 power clean 135/95

6 front squat 135/95

1 rope climb
Scale- 95/65

3 Rope Pulls

Categories: Wod

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