CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rds
250m Row
10 Air Squats w/3 sec hold at the bottom
Side plank Rotation 8/each side
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
120 Double Unders
40 Pull-ups
40 Wall Ball 20/14
40 Box Jump Overs 24/20
40 Pushups
120 Lunges
*partner holds 2 DB 50/35