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 (Time)
Round 1:
100 Cal Row
75 KB Swings (53/35)
50 Cal Bike
30 Russian Twists (20/14)
20 Deadlifts (135/95)
Round 2:
80 Cal Row
60 KB Swings
40 Cal Bike
24 Russian Twists
16 Deadlifts (155/105)
Round 3:
60 Cal Row
45 KB Swings
30 Cal Bike
16 Russian Twists
12 Deadlifts (185/125)