CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
400m Row
Then
3 Rds
5 Pushup to Side Plank/side
12 KB Front Rack Lunge (Light) 6/side
5 Chin Ups/Ring Rows
Metcon
Metcon (Time)
28 Min Time Cap
800m Run
10 Rds
5 Wall Ball 20/14
3 Burpees
1 Power Clean 185/125
800m Run
10 Rds
5 Wall Ball 20/14
3 Burpees
1 Power Clean 185/125
RX+- 225/155
No Rest btw sections
Accessory Work
Metcon (No Measure)
If Time remains:
Mobility/Cool down