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

Deadlift (10-8-8-6-6-4 Start at 60% then add)

Metcon

Metcon (Time)

Row 20 Calories

40 OHS 115/75#

Row 20 Calories

30 Power Snatches 115/75#

Row 20 Calories

20 Hang Snatches (full squat) 115/75#

July 6, 2016

Row Over Snatch

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
July 5, 2016

10’s all the way

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
July 4, 2016

Lumberjack

CrossFit Iron Hammer – CrossFit Warm-up Warm up 4 (No […]
July 2, 2016

Partner Wod 7-2-16

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]