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08/31/2017

Hammer CrossFIt – CrossFit

Warm-up (No Measure)

Prep Work x 2

A1) 15 Back Extensions/ Supermans

A2) 10 Goblet Squats @ 3311

A3) 5 BW Jump Squats

Back Squat (3 Reps EMOM x 8 @ 73%)

24 reps x “Weight” = Total Volume

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Metcon (AMRAP – Rounds and Reps)

10min Steady @ 80%

12 Cal Row

60 Sec Forearm/Ring Plank

20m Wedding March Walking Lunges

5 Burpees

20m DBL KB Front Rack Carry (53 lbs and under)

Rest 4 min

10 min Steady @ 80%

12 Cal Row

60 Sec Wall Sit

20 Step Ups

5 Burpees

20m Farmers Carry + Front Rack Carry




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