CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
8 Min AMRAP
200m Row
10 Air Squats
10 KB Swings
200m Row
5 Hand Release Pushups
5 Burpees
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes