CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 1 (No Measure)
300m Row
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
Metcon
Metcon (Time)
5 Rds
100m Farmers Carry 53/35
50 Double Unders
4 Rds
12 Vups
10 Clean & Jerk 135/95
3 Rds
400m run
9 Sumo Deadlift High Pull 135/95
7 Box Jump Over 30/24
5 Bar Muscle Ups (Scaled- 5 Burpee Pullups)
*5 Min rest btw workouts