11/30/2019

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm-up (No Measure) 2 Rounds 350m Row 12 Wall Balls 2 Wall Walks or 6 Push Ups Metcon Metcon (AMRAP – Rounds and Reps) 20 Min – EMOM 1 = 10/8 Cal Row 2 = 10/8 Cal Bike 3 = 10 Burpees 4 = 40 Jump Rope *5 …

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11-26-19

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 13 (No Measure) 300m Run or 20 Calorie Bike Then 2 Rds 8 Pushup to Side Plank Squatted Side Walk 25ft both ways Walking Lunge 25 ft x2 10 PVC Good Morings -Then- 30 sec Pigeon Pose Right 30 Sec Pigeon Pose Left 30 sec Pike Stretch …

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11-26-19

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 13 (No Measure) 300m Run or 20 Calorie Bike Then 2 Rds 8 Pushup to Side Plank Squatted Side Walk 25ft both ways Walking Lunge 25 ft x2 10 PVC Good Morings -Then- 30 sec Pigeon Pose Right 30 Sec Pigeon Pose Left 30 sec Pike Stretch …

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11-26-19

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 13 (No Measure) 300m Run or 20 Calorie Bike Then 2 Rds 8 Pushup to Side Plank Squatted Side Walk 25ft both ways Walking Lunge 25 ft x2 10 PVC Good Morings -Then- 30 sec Pigeon Pose Right 30 Sec Pigeon Pose Left 30 sec Pike Stretch …

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11-26-19

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 13 (No Measure) 300m Run or 20 Calorie Bike Then 2 Rds 8 Pushup to Side Plank Squatted Side Walk 25ft both ways Walking Lunge 25 ft x2 10 PVC Good Morings -Then- 30 sec Pigeon Pose Right 30 Sec Pigeon Pose Left 30 sec Pike Stretch …

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11-25-19

CrossFit Iron Hammer – CrossFit Warm-up Warm-up (No Measure) 300m Row -then- With an empty barbell, 1×8reps of each: BTN snatch grip strict press BTN snatch grip push press Paused overhead squat Muscle snatch from the hip Power snatch With a light load, 2×3 reps of each: Power snatch BTN push press Paused overhead squat …

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11-25-19

CrossFit Iron Hammer – CrossFit Warm-up Warm-up (No Measure) 300m Row -then- With an empty barbell, 1×8reps of each: BTN snatch grip strict press BTN snatch grip push press Paused overhead squat Muscle snatch from the hip Power snatch With a light load, 2×3 reps of each: Power snatch BTN push press Paused overhead squat …

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11/23/2019

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm-up (No Measure) 90 Sec – Bike or Row 2 Rounds 10 Bird Dogs 10 Quadruped Extension Rotation 30 Sec Ring Plank 3x25ft shuffle run Accessory Work Metcon (No Measure) 3 Rounds (NFT): Dual DB RDL 3×8 Dual DB Prone Row 3×12 Rev Crunch with Band 3×20 Metcon …

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11-23-19

CrossFit Iron Hammer – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP 30 sec row/bike 10 jumping squats 5 no push up burpees 4 Spider-Man (2/Side) Metcon ()

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11-23-19

CrossFit Iron Hammer – CrossFit Warm-up Warm-up (No Measure) 7 min AMRAP 30 sec row/bike 10 jumping squats 5 no push up burpees 4 Spider-Man (2/Side) Metcon Metcon (Time) 40 Min Time Cap 100 Hang Power Clean 75/55 100 Calorie Row 100 Bar Facing Burpees 100 Toes 2 Bar 100 Wall Ball 20/14 100 Med …

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