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 (4×8 Start at 60% then work to a heavy set of 8)

Metcon

Metcon (Time)

2 Rds

50 cal row

40 Box Jump Overs 24/20

30 Deadlifts 225/175

20 Pullups

* 5 min rest btw rounds

July 11, 2016

Two of a kind

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
July 9, 2016

Partner Wod 7-9-16

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
July 8, 2016

Three Step Down

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 7 (No […]
July 7, 2016

Three and Nine

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