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
Deadlift (5×5 @75% of 1 rep max)
Crossover Symmetry btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
2,4,6,8,10,12….
Squat Snatch 135/95
40 Double Unders