CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Back Squat (6×2 Work to a Heavy 2 Rep)

Push Press (5×5 Work at %75 for all sets )

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 Overhead Squats 95/65

8 Toes 2 Bar

8 Hand Release Push-ups

July 5, 2017

Crazy Eight

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July 5, 2017

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July 4, 2017

7/4/1776

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July 3, 2017

Day 11

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