CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Metcon

Metcon (Time)

For Time

15 Snatches 135/95

30/20 Calorie Bike

15 Snatches

3 Rds

40 Double Unders/120 Singles

20 Push-ups

10 Back Squat 155/105

2 Rds

800m Row

400m Farmers Carry 53/35

20 Abmat situps

*5 min rest btw workouts

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