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
Weightlifting
Bench Press (4×10 Work to a heavy 10 rep)
45 sec High Plank Hold (weighted) btw sets
Metcon
Metcon (No Measure)
E2MOM (18 Min)
1st- 15/12 cal bike
5 strict pull ups
2nd- 200m run
5 box jump overs 24/20
3rd- 15/12 cal row
30 sec hollow rock hold