CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 1 (No Measure)
200m jog
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
200m Run
Weightlifting
Bench Press (5×7 Work to a Heavy 7 rep)
30 sec KB front rack wall sit
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
200m Run
10 Thrusters 115/75
5 Burpee Box Jumps 30/24