CrossFit Iron Hammer – New You Challenge

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Weightlifting

Power Clean (5×3 Work to a heavy 3 rep)

Metcon

Metcon (Time)

3 Rds

500m Row

15 Push-ups

15 KB Swings

July 15, 2017

Day 18

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]
July 15, 2017

Team Wod 7-15-17

CrossFit Iron Hammer – CrossFit Metcon Metcon (Time) Teams of […]
July 14, 2017

Day 17

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]
July 14, 2017

Get Saucey

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 10 (No […]