CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

Easy 750m row

20 abmat situps

10 pushups

20 cross jacks

10 air squats

10 iron cross

10 scorpions

Weightlifting

Overhead Squat (15 min to find 1 rep max)

Metcon

Metcon (Calories)

4 min AMRAP

3 Rds

12 Deadlift 95/65

9 Hang Clean 95/65

6 Push Jerk 95/65

Remaining time- Max cal bike

4 min AMRAP

2 Rds

12 Deadlift 135/95

9 Hang Clean 135/95

6 Push Jerk 135/95

Remaining time- Max cal bike

4 min AMRAP

1 Rd

12 Deadlift 155/105

9 Hang Clean 155/105

6 Push Jerk 155/105

Remaining time- Max cal bike

*Score is total calories on bike

* 4 Min rest btw workouts

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October 25, 2016

10/25/2016

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