CrossFit Iron Hammer – CrossFit
Warm Up 5 (No Measure)
300m Row or 400m Run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Metcon
Metcon (Time)
400 m run carrying total of 40 lb (both partners running)
40 broad jump burpee
40 man makers 35/25
40 TTB
40 cal row each partner
40 box step over 35/25
40 HSPU
40 med ball clean
40 cal bike each partner
40 KB swing 53/35
40 DU each partner
40 pistols
400 m run each partner with 40 lbs total weight