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
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min – AMRAP
20 Deadlifts (275/185)
40 Pull Ups
60 Hang Cleans (135/95)
80 Goblet Squats (53/35)
100 Doubles/300 Singles