CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
5 broad jumps
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Metcon
Metcon (Time)
2 Rds
18 Calorie Row
15 Thrusters 95/65
12 Pullups
3 Rds
30 Double Unders/ 90 Singles
8 Bar Facing Burpees
10 Power Clean 135/95
4 Rds
14 Step Front Rack Lunge 115/75
7 Hang Power Snatch 115/75
14 V-Ups
*5 Min rest btw workouts