CrossFit Iron Hammer – CrossFit


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


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 (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

Categories: Wod

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