CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Deadlift (10-10-8-8 Work to Heavy 8’s )

Metcon

Metcon (Time)

500 m Row

10 Overhead Walking Lunges 95/65#

20 Box Jump Overs 24/20”

30 Back Squats 95/65#

20 Box Jump Overs 24/20”

10 Overhead Walking Lunges 95/65#

500 m Row

October 17, 2016

Over the Rainbow

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
October 15, 2016

Partner Wod 10-15-16

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
October 14, 2016

Monster Mash

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
October 13, 2016

Twenty Clean

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]