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
Push Press (8-6-4-8 Work to a Challenging 8 rep)
2 sec Pause Overhead
3 sec Eccentric
10 Plank to Pike on Rower btw sets
Metcon
Metcon (No Measure)
3 Rds
Row 300m (Tough Effort)
20 Alternating Lunge Box Jumps
rest 90sec
Assault Bike 20/15 Cals (Tough effort)
200m Bear Hug Med Ball Carry
rest 90sec