CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Push Press (8@50% 6@60% 4@70% 4@75% 4@80%)

Metcon

Metcon (Time)

30-20-10 reps for time:

Cal row

Front Squat 95/65

AbMat Sit-ups

August 31, 2016

Down By 10

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August 30, 2016

Sevens for Seven

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August 30, 2016

8/30/16

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August 29, 2016

Over My Head

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