CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Metcon
Metcon (Time)
15 Snatch 135/95
30/25 Calorie Bike
15 Snatch 135/95
4 Rds
18 Wall Ball 20/14
15 Pull-ups
12 KB Swings 53/35
9 Hand Release Pushups
10 Deadlift 275/185
1000m Row
10 Deadlift 275/185
*5 Min rest btw workouts