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

Suitcase Deadlift (10-8-8-6-6 Using KBs 53/35)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min

5 Handstand Pushups

7 Med Ball Cleans 20/14

9 KB Swings 53/35

100m run

August 11, 2016

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