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 (7×4 work to a heavy 4 rep)

Metcon

Metcon (Time)

30 cal bike

25 SDLHP 53/35

20 Toes 2 Bar

15 Deadlift 185/135

10 Burpee Box Jumps 24/20

15 Deadlift

20 Toes 2 Bar

25 SDLHP

30 cal bike

July 1, 2016

Chip Away

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
June 30, 2016

Ball against a Wall

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
June 29, 2016

Pull on the Double Bell

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 7 (No […]
June 28, 2016

Squat on a Row

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 3 (No […]