CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Strict Press (10-10-8-8-8 Work to a heavy 8 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

50 Double Unders/ 150 Singles

40 Box Jumps 24/20

30 Toes-to-bar

20 cal row

10 Handstand Push-ups

September 6, 2016

Chop it Down

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September 6, 2016

9/6/2016

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September 5, 2016

Badger

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September 3, 2016

Partner Wod 9-3-16

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