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

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

June 24, 2016

Mighty Seven

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
June 24, 2016

Mighty Seven

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