11-20-18

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 (8-6-4-3-3 Work to a heavy 3 rep)

8-10 Rower Plank to Pike btw sets

Metcon

Metcon (Time)

3 Rds

500m Row

20 Hand Release Pushups

10 Power Clean

Rx-

Rd 1- 135/95

Rd 2-155/105

Rd 3-185/125

Categories: Wod

Previous Post:

«

Next Post:

»