8-21-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

300m Row or 400m Run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Sit-ups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Weightlifting

Back Rack Lunge (5×5 Work to a heavy 5 rep each leg)

5 Strict Chinups btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

35 Double Unders

11 Thrusters 75/55

7 Burpee Box Jump Overs 24/20

Categories: Wod

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