CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 1 (No Measure)
300m Row or 400m Run
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
Weightlifting
Push Press (5×7 Work to a heavy 7 rep)
15 VUp Clap Under btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
1,2,3,4,5,6,7,8……
Overhead Squat 95/65
Ring Dips
20 Double Unders