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

Deadlift complex (5(3+3) Clean grip deadlift + Romanian Deadlift)

Metcon

Metcon (Time)

4 Rds

21 Wallballs 20/14

18 abmat situps

15 cal bike

12 SDHP 95/65

June 3, 2016

Wall High Pull

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
June 2, 2016

Snatch on the Head

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 5 (No […]
June 1, 2016

Pull Me Over

CrossFit Iron Hammer – CrossFit Warm-up Warm up 4 (No […]
May 31, 2016

Hang man

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