CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Metcon

Metcon (Time)

buy in-400m Run(together)

3 Rds

30 Wall Balls 20/14

30 KB Swings 53/35

30 Single Arm Thrusters 53/35

30 Calorie Row

Cash Out- 400m Run (together)

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