CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
8 KB Front Rack Lunge (each leg – light)
20 Second Side Star Plank
2 Wall Walks
Metcon
Metcon (Time)
Teams of 2 (35 Min Time Cap):
1 Mile Run (200m Intervals)
50 DB Squat Cleans (50/35)
50 DB Push Press (50/35)
50 Toes to Bar
1200m Run (200m Intervals)
40 DB Squat Cleans (50/35)
40 DB Push Press (50/35)
40 Toes to Bar
800m Run (200m Intervals)
30 DB Squat Cleans (50/35)
30 DB Push Press (50/35)
30 Toes to Bar
400m Run (200m Intervals)
20 DB Squat Cleans (50/35)
20 DB Push Press (50/35)
20 Toes to Bar