CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

Back Squat (5@50% 5@60% 5@70%)

Bench Press (8@40% 6@60% 4@80%)

Metcon

Metcon (Time)

18-15-12

Hand Release Pushups

Deadlift 225/155

Cal Bike

September 1, 2016

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