CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Metcon
Metcon (Calories)
3 Min AMRAP
21 Back Squats 115/75
21 Burpees Over Rower
Max Calorie Row
3 Min AMRAP
18 Back Squats 135/95
18 Burpee Over Rower
Max Calorie Row
3 Min AMRAP
15 Back Squats 155/105
15 Burpee Over Rower
Max Calorie Row
3 Min AMRAP
12 Back Squats 185/125
12 Burpee Over Rower
Max Calorie Row
*3 Min rest btw workouts