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

Weightlifting

Power Clean (5×3 @70%)

Push Jerk (5×3@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Cal Bike

10 KB Snatch 53/35 (each arm)

10 Burpees

July 20, 2017

I got 10 on it

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July 20, 2017

on ramp

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July 19, 2017

Day 21

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July 19, 2017

Naughty Nancy

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