CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 13 (No Measure)
300m Run
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Metcon
9/11 Tribute (Time)
2001 meter Run or Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lbs)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lbs)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/115 lbs)
11 Push Jerks (110/75 lbs)
2001 meter Row or Run