CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Row or Bike
5 Seated Box Jumps
10 Med Ball Russian Twists
5 KB Push Press
Metcon
Metcon (Time)
For Time:
100 Burpees to Plate
100 Ab Mat Sit Ups
100 DB Snatches (50/35)
100 Box Jump Overs (24/20)
100 KB Swings (53/35)
100 Calorie Row
10 200m (5 each partner)