CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
7 min AMRAP
30 sec row/bike
10 jumping squats
5 no push up burpees
4 Spider-Man (2/Side)
Metcon
Metcon (Time)
40 Min Time Cap
100 Hang Power Clean 75/55
100 Calorie Row
100 Bar Facing Burpees
100 Toes 2 Bar
100 Wall Ball 20/14
100 Med Ball Sit-ups
100 Box Jump Overs 24/20
100 Russian KB Swings 53/35
100 Pull-ups
100 Front Squats 75/55