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)
4 Rds
200m Med Ball Run 20/14
10 Synchro Bar Facing Burpees
30 Calorie Row
10 DB Box Step Overs 24/20
25 Med Ball Situps
Cash out- 300m Suitcase Carry 53/35 (together)
then
100 Double Unders/300 SIngles