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 (4×3 @75%)

Touch and Go if possible

Push Jerk (4×3 @75%)

Metcon

Metcon (No Measure)

15 Min EMOM (5 Rds)

1st Min- 12/9 Calorie Bike

2nd Min- 8 Burpees

3rd Min- 12 Wall Ball 20/14

September 21, 2017

EMOM

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]
September 21, 2017

EMOM

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm Up 2 […]
September 20, 2017

Box Bells

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
September 19, 2017

Masters

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm up 4 […]