CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 3 (No Measure)
Run 200m
20 jumping jacks
20 air squats
40 jump rope (single unders)
10 pull ups
10 lunges each leg
10 around the world
10 pass thru’s
Run 100m
Metcon
Metcon (Time)
Teams of 2 – For Time
50 DB Snatch (50/35)
50 HRPU
400m Run (together)
50 Hang Power Cleans (115/75)
50 KB Swings (53/35)
1000m Row (switch every 250)
50 DB Step Overs (50/35)
50 Burpees
400m Run (together)