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 (4×8 Work to a Heavy 8 rep)

5 Elevated Ring Rows btw each set

Metcon

Metcon (Calories)

5 Rds

4 Min

10 (total)KB Snatch 53/35

20 Wall Balls 20/14

Max Calorie Row

Rest 2 min btw Rds

*Score is total Calories

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