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

Metcon

Metcon (Time)

3 Rds

15 cal row

12 Burpees

9 Power Snatch 115/80

4 Rds

200m Run

5 Front Squats 185/135

1 Rope Climb

2 Rds

20 KB swings 53/35

20 Cal Bike

20 Abmat situps

*5 min rest btw workouts

September 9, 2016

Mushy Mashy

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
September 8, 2016

Dead Balls

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September 7, 2016

Power Up

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September 6, 2016

Chop it Down

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