CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
400m jog
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
10 Groin stretch
200m jog
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Thrusters 135/95
200m Run
20 Burpee Box Jumps 24/20
200m Run
30 Pullups
200m Run
40 Wall Ball 20/14
200m Run
50 Deadlift 185/125