CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Metcon

Metcon (AMRAP – Reps)

Act 1: 6 Minute AMRAP

• 300m Run

• KB Swings 53/35

Score is # of KB Swings

Rest 3 Minutes

Act 2: 6 Minute AMRAP

• 100 M Farmer’s Carry 53/35

• Burpee

Score is # of Burpee

Rest 3 Minutes

Act 3: 6 Minute AMRAP

• 50 Double Unders/ 150 Singles

• Abmat Sit-ups

Score is # of Abmat Sit-ups

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