CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
3 Rounds
100m jog (4 lengths of the gym)
10 Air Squats
5 broad jumps
10 Push-ups
duck walk 30 ft
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
10 sots press
Metcon
Metcon (Time)
2 Rds
1000m Row (switch 250m)
50 Wall Ball 20/14
50 Russian KB Swings 70/53
50 Box Step Overs 50/35
50 Med Ball Sit-ups Over Box