CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 1 (No Measure)
300m Row or 400m Run
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
Metcon
Metcon (Time)
Teams of 3
1 Mile Med Ball RUn 20/14
150/120 Calorie Row
100 Hang Power Cleans 135/95
80 Front Squats
60 Squat Cleans