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
Front Squat (10-8-6-4-2 Work to a heavy 2 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
8 Toes 2 Bar
6 Bar Facing Burpees
4 Squat Clean Thrusters 155/105