CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Single Leg RDL (Bodyweight)
8 Half Kneeling DB Press (each arm – light)
6 Inch Worms
100m Run
Metcon
Metcon (No Measure)
Teams of 2 – For Time:
0-15 Mins:
42-30-18-10
Deadlift (225/155)
Burpees Over the Bar
DB Push Press 50/35
15-23 Mins (Pick One):
1.) 1 Mile Run (200m Intervals)
2.) 100 Cal Bike
3.) 2000m Row
23-36 Mins:
4 Rounds
40 Wall Balls (20/14)
30 KB Swings (70/53)
20 Toes to Bar
*Goal is to hit each section hard and earn rest before the next section starts (not one long AMRAP).