CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Weightlifting

Clean Work

Every 1:30 for 7 Rds

1 Clean+1 Push Press+1 Push Jerk+1 Split Jerk

(Start at 60% then add weight each round)

Metcon

Metcon (Time)

4 Rds

6 Squat Cleans 185/125

12 Hand Release Push ups

24 Cal row

June 28, 2016

Squat on a Row

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 3 (No […]
June 27, 2016

Pistol whip that Jerk

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
June 25, 2016

Partner Wod 6-25-16

CrossFit Iron Hammer – CrossFit Warm-up Warm-up Warm up 2 […]
June 24, 2016

Mighty Seven

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