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

Weightlifting

Split Jerk (5 Min EMOM @75%)

Bench Press (6×3 Work to a Heavy 3 rep)

Metcon

Metcon (Time)

6 Rds

200m Run

15 Wall Ball 20/14

10 Front Rack Step Ups 75/55 (10 Total alternating step ups)
20″ box for everyone on step ups

August 15, 2017

Push It Real Good

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
August 15, 2017

on ramp

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]
August 14, 2017

Boulder Shoulders

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
August 14, 2017

Day 9

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]