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

Bench Press (4×8 Work to a heavy 8 rep)

Weightlifting

Front Squat (5×4 Work to a heavy 4 rep)

Metcon

Open Workout 14.1 (AMRAP – Reps)

Open Workout 14.1

AMRAP 10 mins

30 Double Unders

15 Snatches (Men: 75lbs, Women: 55lbs

January 20, 2017

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January 17, 2017

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