CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 8 (No Measure)
200m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
15 Cal Bike
Weightlifting
Bench Press (5×5 Work to a heavy 5 rep)
10 Side Rotations each side btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
50 Double Unders
10 Thrusters 115/75
300m Run