CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
5 broad jumps
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Metcon (Time)
2 Rds
800m Row
15 Back Squat 155/105
5 Bar Muscle Ups
3 Rds
15 Wall Ball 20/14
12 Pull-ups
9 Clean & Jerk 135/95
4 Rds
6 Hang Squat Clean 115/75
6 Bar Facing Burpees
*5 Min rest btw workouts