CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

EMOM

10 Min Snatch Complex

1 Power Snatch + 1 Hang Power Snatch + 1 OHS (Start at 50% of 1 rep Snatch, Add weight every 2 min

Metcon

Metcon (Time)

30 Double Unders

12 Chest 2 Bar

12 KB Shoulder 2 Overhead 53/35

30 Double Unders

9 Chest 2 Bar

9 KB Shoulder 2 Overhead

30 Double Unders

7 Chest 2 Bar

7 KB Shoulder 2 Overhead

August 22, 2016

Double Pull Kettle bell

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
August 20, 2016

Partner Wod 8-20-16

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August 18, 2016

Step Down

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August 18, 2016

8/18/16

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