CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

3 Rounds

Sprint 50m, Jog 50m back

Then (length of box)

burpee broad jumps

bear crawl

crab walk

duck walk

Then

10 pass throughs

10 around the worlds

10 sots press

Metcon

Metcon (Time)

3 Rds

15 Hand Release Pushups

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Jerk 155/105

2000m Row

4 Rds

10 Toes 2 Bar

20 Wall Ball 20/14

*5 Min rest btw workouts

November 3, 2017

Smash Up

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 8 […]
November 2, 2017

11/2/2017

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm Up 10 […]
November 2, 2017

Snatch the Kettle

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 3 […]
November 1, 2017

Day 5

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