CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Metcon (Time)

Teams of 3

800m Row

60 Clean & Jerk (115/75)

60 Pull-ups

20 Synchronized Burpees

80 Wall Balls (20/14) – 10′ target

80 Box Jump Overs (24″/20″)

20 synchronized Burpees

100 ABmat Situps

100 One-Arm KB Snatches (53/35)

800m Row

January 6, 2018

Team Wod 1-6-18

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
January 5, 2018

TGIF

CrossFit Iron Hammer – CrossFit Warm-up Metcon Warm up 11 […]
January 4, 2018

1/4/2018

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm Up 1 […]
January 4, 2018

Cardio Thursday

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]