11-19-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

300m Row

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

10 Calorie Bike

Weightlifting

Front Squat (5×5 Work to a Heavy 5rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Strict Pull-ups

10 Burpees

15 KB Swings 53/35

20 Double Unders/60 Singles

Accessory Work

Metcon (No Measure)

Remaining time-

Work on a skill you need to improve

DUs, Kipping or Butterfly pullups, Handstand Pushups, Rope climbs, Muscle Ups, Handstand walk

Categories: Wod

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