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
Metcon
Metcon (Time)
Teams of 2 – For Time
300-200-100 Double Unders/Singles
30-20-10 Power Snatch (95/65)
42-30-18 Calorie Row
21-15-9 Power Clean (95/65)
400-300-200m Run
40-30-20 Deadlift (95/65)