CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Bench Press (5@60% 5@65% 4@70% 4@75% 3@80%)

5 Strict Chin Ups btw sets

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 275/185

Box Jump 30/24

Toes 2 Bar

Deadlift-

Scaled- 225/155

Scaled+- 155/105

June 19, 2017

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Day 5

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Day 4

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Partner Wod

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