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

Squat Snatch (15min EMOM 5@73% 5@78% 5@83)

Snatch Pull (1×3 @85% 2×3 @90%)

% based off snatch max

Metcon

Metcon (Time)

4 Rds

10 Deadlift 225/135

20 Wall Ball 20/14

300m Run

July 31, 2017

Running Against the Wall

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
July 29, 2017

Partner Wod 7-29-17

CrossFit Iron Hammer – CrossFit Metcon Metcon (Time) 42-30-18 Deadlift […]
July 28, 2017

Mashed

CrossFit Iron Hammer – CrossFit Warm-up Dynamic Warm Up 6 […]
July 27, 2017

Head Over Toes

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]