CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Bench Press (21-15-9 Do work with 70% of body weight)

Metcon

Metcon (Time)

4 Rds

10 Toes 2 Bar

10 Overhead Plate Lunge 45/25

200m Run

September 20, 2016

Toe Lunges

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
September 19, 2016

Power Lift

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
September 17, 2016

Partner Wod 9-17-16

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
September 16, 2016

Mash Dash

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]