CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 13 (No Measure)
300m Run
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Weightlifting
Squat Snatch (10 Min EMOM 5@85% 5@90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
200m Run
1 Rope Climb
20 Wall Ball 20/14
3 Bar Muscle Up
Scaled Options:
1 Rope Climb or 1 Rope Pull
Bar Muscle Up = Burpee Pull-ups (same reps)