CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

Easy 750m row

20 abmat situps

10 pushups

20 cross jacks

10 air squats

10 iron cross

10 scorpions

Weightlifting

Clean work

5×3 Power Clean + 1 Jerk (work to a heavy set)

3×5 Bent over rows (medium weight)

3×3 Push Press (stay at 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min

8 Power Clean 135/95

8 Box Jumps 24/20

8 Burpees

8 Ball Slams 20/14

June 23, 2016

Crazy Eights

CrossFit Iron Hammer – CrossFit Warm-up Warm up 4 (No […]
June 22, 2016

Air Kettle

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
June 21, 2016

UP and Down

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 7 (No […]
June 20, 2016

Run Till Your Clean

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