CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 15 (No Measure)
3 Rds
7 No Push-up Burpees
30 sec Active Bar Hang
200m Run
Weightlifting
Filly Press (5×8 Work to Heavy 8 rep each arm)
45 sec Low Plank hold btw sets
Metcon
Metcon (AMRAP – Reps)
4 Rds
Every 5 Min
60 Double Unders
30 Wall Ball 20/14
15 DB Box Step Overs 50/35 24/20
Max Strict Pull-Ups
* Score is Pull-Up Reps