CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Paused Front Squat (5×3 Work to as heavy as possible )

Metcon

Metcon (Time)

30/27 cal Row

30 Deadlifts 155/105

20/17 cal Row

20 Hang Power Cleans 155/105

10/7 cal row

10 Push Jerks 155/105

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 […]
September 15, 2016

Clean Calories

CrossFit Iron Hammer – CrossFit Weightlifting Warm up 2 (No […]