CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 DB Snatch 50/35
10 Hang Power Clean 95/65
5 Burpee Box Jumps 24/20
*Partner 2- 35 Double Unders/105 Singles