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

Front Squat (6×4 Work to a heavy 4 rep)

Metcon

Metcon (Time)

4 Rds

500m Row

10 Deadlift 135/95

10 Hang Power Clean

10 Front Rack Lunge (total)

July 3, 2017

Dead Hang

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

Partner Wod 7/1/17

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

Day 10

CrossFit Iron Hammer – New You Challenge Warm-up Dynamic Warm […]
June 30, 2017

Day 9

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]