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 (Time)
Teams of 4
4 Pullups / 4 Wall Ball
5 Pull ups/ 5 Wall Ball
6 Pullups/ 6 Wall Ball
7 Pullups/ 7 Wall Ball
500m Row (switch 250m)
2 athletes deadlift hold 225/155
50 Synchro box jumps (2 athletes hold low plank)
100 cal bike (25 each)