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
duck walk 30 ft
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
60 Calorie Row
60 KB Swings 70/53
40 Hand Release Pushups
40 Toes 2 Bar
20 Power Cleans 135/95
20 Front Squats 135/95