11-8-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

7 Min AMRAP

15 Calorie Row or Bike

5 Ring Rows

10 Pushups

15 Air Squats

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Categories: Wod

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