CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
30 sec Row or Bike
6 Single Leg Step Ups (each side)
10 Pushup to Side Plank (5 each side)
12 Russian KB Swings (moderate weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min – AMRAP
100 Wall Balls (20/14)
100 KB Swings (53/35)
800m Run (400m each)
80 Ab Mat Sit Ups
60 Toes to Bar
60 Hang Power Cleans (115/75)
40 Front Squats (115/75)
40 Lateral Burpees
20 Hang Power Snatch (115/75)
20 Front Rack Step Ups (115/75)
*If you finish, go through again with half the reps (50, 50, 40, 40..etc.)