CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 1 (No Measure)
200m jog
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
200m Run
Weightlifting
Bench Press (5×7 work to a heavy 7 rep)
Metcon
Metcon (AMRAP – Reps)
5 Rds
3 Min AMRAP
300m Row
Max Wall Ball 20/14
1 min rest btw Rds
Accessory Work
Metcon (No Measure)
3 Rds
20 Russian Twist 20/14
20 V-Ups
20 Flutter Kicks