CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Front Squat + Back Squat
12 Min EMOM
1 Front Squat
3 Back Squat
@75% of Front Squat 1 rep
Alternating Min
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
60 Double Unders
30 Wall Ball 20/14
15 Deadlift 245/165