CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 14 (No Measure)
3 Rds
High Knees 50 ft
Butt Kicks 50 ft
Side shuffle Left 50 ft
Side Shuffle Right 50 ft
10 Air Squats
10 Pushups
Weightlifting
Deadlift (5@50% 5@60% 5@65% 5@70%)
5 Strict Chin Ups/ Elevated Ring Rows btw sets
Metcon
Metcon (No Measure)
EMOM – Every 2 mins (24 mins)
1- 50 Double Unders + 15 wall balls 20/14
2- 15/12 cal bike + 1 rope climb
3- 15/12 cal row + 8 Burpee Over Rower
4- 200m Run + 8 S2OH 125/85