CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Bear Complex (2 rep on the min for 10 min (Start at 60% of Clean)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

7 Rds

14/12 Cal row

7 Hang Clean Thrusters 115/75

August 8, 2016

Bear Thrust

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
August 6, 2016

Partner Wod 8-6-16

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
August 5, 2016

Mashy Mash

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
August 4, 2016

Quick Running Cindy

CrossFit Iron Hammer – CrossFit Warm-up Warm up 4 (No […]