CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 Cal Row
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
200m Run
Metcon
Metcon (Time)
21-15-9
Double Unders x3/Singles x5
Dumbbell Snatch 50/35 (alternating)
3 Rds
100m Farmers Carry 53/35
15 Thrusters 95/65
4 Rds
300m Run
10 Toes 2 Bar
10 Burpees
*5 Min rest btw workouts