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)

3 Rds

15 Calorie Row

12 Burpee Box Jump Over 24/20

9 Clean & Jerk 135/95

4 Rds

200m Run

5 Front Squat 185/135

25 Double Unders/75 Singles

2 Rds

20 Deadlift 225/155

20 Calorie Bike

20 Toes 2 Bar

*5 Min rest btw workouts

August 4, 2017

Instant Mash

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August 3, 2017

Run Pull That

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August 3, 2017

on ramp

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August 2, 2017

Day 2

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