CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
Metcon
Metcon (Time)
3 Rds
400m Run
10 Overhead Squats 135/95
1 Rope Climb
4 Rds
40 Double Unders/120 Singles
10 Power Snatch 95/65
10 Pullups
4 Rds
20 Air Squats
15 KB Swings 70/53
10 Ring Pushups
5 Squat Clean 185/125
*5 Min rest btw workouts
Scale-
Rope climbs- attempt to climb as high as your comfortable or 2 Rope pulls
Ring Pushups-
Regular Pushups (same amount)
Knee push-ups (same amount)