CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 10 (No Measure)
20 cal Bike or 500m Row
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
18/14 Calorie Row
15 Thrusters 95/65
12 Pull-ups
7 Min AMRAP
100m Run
25 Double Unders/75 Singles
5 Burpee Box Jumps 24/20
5 Deadlift 275/185
7 Min AMRAP
14 Step Front Rack Lunge 115/75
7 Hang Power Snatch 115/75
7 Toes 2 Bar
*5 Min Rest btw workouts