10-23-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

Easy 750m row

20 abmat situps

10 pushups

20 cross jacks

15 air squats

10 Ring rows

10 iron cross

10 scorpions

Weightlifting

Bench Press (4×8 Work to a heavy 8 rep)

45 sec low plank hold btw sets

Metcon

Metcon (AMRAP – Reps)

3 Rds

Every 4 Min

400m Run

15 Deadlift 225/155

Max Double Unders

2 Min rest btw Rds

Categories: Wod

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