11-6-19


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

Bench Press (5×7 Work to a heavy 7 rep)

8/side DB Biceps Curl btw sets

Metcon

Metcon (Time)

3 Rds (9 min time cap)

5 Deadlift 275/185

15 Box Jump 24/20

75 Double Unders

Categories: Wod

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»