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
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
200m Run
10 Thrusters 75/55
5 Burpee Box Jumps 30/24
10 Min
Establish 1 rep max Clean & Jerk