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

Clean and Jerk (4@75% 3@80% 2×3@85%)

Push Press (10 min to find 1 rep max)

Metcon

Metcon (Time)

4 Rds

12 SDLHP 75/55

12 Hang Power Snatch 75/55

12 Bar Facing Burpees

May 30, 2017

High Pull Burp

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
May 30, 2017

On Ramp

CrossFit Iron Hammer – On Ramp Warm-up Warm up 1 […]
May 29, 2017

Left over Murph and other Work

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
May 27, 2017

MURPH

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 12 […]