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
Weightlifting
Bench Press (5×7 Work to a heavy 7 rep)
10 Vups btw sets
Metcon
Metcon (AMRAP – Reps)
3 Rds
4 Min AMRAP
50 Ft DB Front Rack Lunge 50/35
10 DB Box Step Overs 24/20 50/35
Max Double Unders
*2 Min rest after each rd
*Score is total Double Unders/Singles