CrossFit Iron Hammer – CrossFit


Warm-up (No Measure)

2 Rounds

6 Clamshells (3 Sec Hold)

10 Band External Rotation

6 Push Ups w/ Shoulder Taps

40 Second Row


KB Glute Bridge Bench Press (3×6 (Alternating))

10 Side Plank Band Row

10 Alt Bent Over DB Row (w/ band around knees)


Metcon (Time)

For Time (With a Partner):

6 Rounds

12/9 Cal Row

12/9 Cal Bike

12/9 Burpees

-Straight Into-

6 Rounds

12/9 Cal Row

12/9 Cal Bike

24 Sit Ups

*Waterall Style: Partner 2 follows Partner 1. Wait for Partner 1 to advance to the next movement before you begin. Partner 1 will wait until Partner 2 finishes Burpees before starting next round.

*Each Partner completes 3 rounds

Categories: Wod

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