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

Metcon

Metcon (Time)

20 Rounds (10 each, 25 min cap):

Partner 1: 1 Round: 5 KBS (53/35) 5 Push Ups 10 Air Squats

Partner 2: 250m Row or 200m Run

* Partner 1 does their 1 Round of work, while Partner 2 Rows or Runs. When Partner 1 finishes their round of work, and Partner 2 finishes Row or Run, Partners switch.

September 3, 2016

Partner Wod 9-3-16

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September 2, 2016

Mash and Mash

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September 1, 2016

Dead Hand

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September 1, 2016

9/1/16

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