CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
12 Monster Walks
6 Sumo Hamstring Stretch
12 No Money
6 Kip Swings
30 Second Row (90% effort)
Metcon
Metcon (Time)
Team Murph (Kinda)
For Time (35 Min Time Cap):
1 Mile Run (200m Intervals)
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run (200m Intervals)
300 Ab Mat Sit Ups
200 Double Unders
100 Pull Ups
1 Mile Run (200m Intervals)