CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
Metcon
Metcon (Time)
30 Min Time Cap
2 Rds
50 Calorie Bike
50 Alternating DB Snatch 50/35
2 Rds
50 Calorie Row
50 Thrusters 75/55
2 Rds
150 Double Unders
50 Pull-ups
Cash out- 125 DB Russian Twists 35/20