CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Back Squat (4×10 Work to a heavy 10 rep)

Metcon

Metcon (Time)

31 Double Unders/93 singles

10 KB Swing 70/53

31 Russian Twist 20/14 l/r=1

10 OH Med ball Walking Lunges 20/14 l/r=1

31 Wall Balls 20/14

10 KB Power Clean & Jerk 53/35

31 Pull Ups

10 Hand Release push ups

31 Box Jumps 24/20

10 Burpees

Row 1031m

October 31, 2016

Happy Halloween

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
October 29, 2016

Partner Wod 10/29/16

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
October 28, 2016

Fantastic Four

CrossFit Iron Hammer – CrossFit Warm-up Warm up 4 (No […]
October 27, 2016

All the back and forth

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