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

Metcon (AMRAP – Reps)

20 Min

20 Thrusters 115/75

20 Box Jumps 24/20

20 Burpees

-100m Run together

30 Thrusters 95/65

30 Box Jumps

30 Burpees

-100m Run together

40 Thrusters 75/45

40 Box Jumps

40 Burpees

-100m Run together

50 Thrusters 45/35

*Max Cal Row

July 2, 2016

Partner Wod 7-2-16

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
July 1, 2016

Chip Away

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June 30, 2016

Ball against a Wall

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June 29, 2016

Pull on the Double Bell

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