CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 Cal Row
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
200m Run
Weightlifting
Bench Press (6×4 work to a heavy 4 rep)
10 weighted hollow rocks btw sets 15/10
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
300m Run
8 Front Squats 135/95
40 Double Unders/120 Singles