CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 13 (No Measure)
5 Laps Around the gym
-then-
2 Rounds (one length of the gym)
Bear Crawl
Burpee Broad Jumps
Squatted Side Shuffle
50 Singles
With PVC
2 Rounds
8 DL
8 Bent over rows
8 Hang cleans
8 Front squats
8 Strict Press
8 Back Squat
8 Good Mornings
Metcon
Metcon (Time)
2000m Row
150 Wall Ball 20/14
100 Back Rack Stepups 95/65
80 Deadlift 185/125
60 Bar Facing Burpees
40 Toes 2 Bar