CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Metcon

Metcon (Time)

5 Rds

7 Thrusters 135/95

1 Rope Climb/3 Rope Pulls

4 Rds

400m Row

10 Hang Power Snatch 95/65

3 Rds

30 Air Squats

20 Deadlifts 185/135

10 Burpees

*5 min rest btw workouts

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