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