3-16-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

350m Row or 400m run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Pushups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

300m Row

12 Front Squat 95/65

40 Double Unders

Categories: Wod

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