CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 8 (No Measure)
300m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
200m Jog
Metcon
Metcon (Time)
Cash in: 400m Run each (alt 200m)
5 Rds
20 Front Rack Step Ups 75/55 (20″)
20 Partner ABmat Situps 20/14
20 Partner Wall Ball 20/14
20 Power Snatch 75/55
Cash Out: 100 cal row