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)

4 Rds

10 KB Swings 53/35

10 Burpees

2 Rds

400m Run

40 Air Squats

20 Pull-ups

10 KB Snatch each arm 53/35

3 Rds

30 Double Unders/90 Singles

300m Row

*5 min rest btw workouts

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