CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Metcon
Metcon (AMRAP – Reps)
1. 4 Min AMRAP
30/20 Calorie Row
Max DB Thrusters 50/35
2. 4 Min AMRAP
25 Burpees
Max Wall Ball 20/14
3. 4 Min AMRAP
30/20 Calorie Bike
Max Hand Release Pushups
4. 4 Min AMRAP
20 DB Front Rack Lunge 50/35
Max Calorie Row
5. 4 Min AMRAP
25 Wall Ball 20/14
Max Burpees
6. 4 Min AMRAP
25 Sumo Deadlift High Pull 95/65
Max Calorie Bike
*2 Min rest btw workouts