CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 3 (No Measure)
Run 300m
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 200m
Weightlifting
Bench Press (10-8-6-4-2 Work to a heavy 2 rep)
30 sec weighted low plank hold 45/25
Metcon
Metcon (Time)
4 Rds
35 Double Unders
50m Suitcase Carry/arm 70/53
15 Med Ball Situps 20/14
8 Deadlift 225/155
15 Hand Release Push Ups