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

Weightlifting

Back Squat (6×6 Work to a Heavy 6 rep)

Metcon

Metcon (Time)

6 Rds

300m/250m Row

6 Strict Handstand Pushups

6 Deadlifts 225/155

6 Hand Release pushups

September 14, 2016

Push on the Handstand

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
September 13, 2016

Balls on the Wall

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
September 12, 2016

Five and Up

CrossFit Iron Hammer – CrossFit Warm-up Warm up 4 (No […]
September 10, 2016

Partner Wod 9-10-16

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