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

Metcon

Metcon (Time)

10-9-8

Handstand Pushups

Squat Cleans 155/105

2 Rds

20 Deadlift 185/135

20 Wall Balls 20/14

20 Abmat situps

27-18-9

Cal Bike

KB Swings 70/53

*5 min rest btw workouts

August 26, 2016

Just Mashed

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August 25, 2016

Push N Pull

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August 25, 2016

8/25/16

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August 24, 2016

E-MOM IT

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