CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 4 (No Measure)
500m Row or 600m Run
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
Cash in- 1 mile Run
20 Toes 2 Bar
10 Power Clean 185/135
20 Box Jump Overs 24/20