Partner Work

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

Metcon

Metcon (Time)

40-30-20-10

Hang Power Clean

Front rack Lunge

Push Jerk

Toes 2 Bar

100m-200m-300m-400m

M- 75-95-115-135

F- 55-75-95-105

Categories: Wod

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