CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Push Press (15 Min to find a 1 rep Max)

Metcon

Metcon (Time)

25-20-15-10

Calorie Row

Power Clean
*Increase weight each Rd

Rx-95/65, 135/95, 155/105, 185/125

September 28, 2017

Power Calorie

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Run to the Front

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