CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Metcon

Metcon (Time)

Partner Grace-30 Clean & Jerks 135/95 (alternate each rep)

Then

3Rds

1000m Row (switch every 250m)

30 Box Jumps Overs (24”/20”)

40 KBS (53#/35#)

50 Wall Balls (20#/14#)

July 1, 2017

Partner Wod 7/1/17

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

Day 10

CrossFit Iron Hammer – New You Challenge Warm-up Dynamic Warm […]
June 30, 2017

Day 9

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]
June 30, 2017

Monsters Inc

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]