CrossFit Iron Hammer – CrossFit


Warm-up (No Measure)

Row 2 minutes

3 Rds of:

5 Ring rows

10 Air squats

Row 2 minutes

2 Rds of:

5 Kipping pull ups

5 Barbell thrusters

5 Burpees


Metcon (AMRAP – Rounds and Reps)

Every 3 minutes for as long as possible complete:


2 Rounds of:

6 Thrusters 95/65lbs

6 Chest to bar pull ups


2 Rounds of:

8 Thrusters 95/65lbs

8 Chest to bar pull ups


2 Rounds of:

10 Thrusters 95/65lbs

10 Chest to bar pull ups

following the same pattern until you fail to complete 2 rounds inside the 3 minute time frame.

If you finish the required 2 rounds prior to the 3 minute cap then you must wait until the next 3 minute time window begins, you can not start early.
Scaled- Pull-ups, Pull-ups with bands

Accessory Work

Metcon (No Measure)

Superset 4 rounds of:

Single arm DB bench press x 16 reps (8/8)

Mixed rack walk x 100ft (50/50)

Note: 1 KB in front rack and 1 heavier KB in farmers.

Metcon (No Measure)

Superset 3 rounds of:

DB Bent over reverse fly x 12 reps

Dual DB Arnold press x 10 reps

Weighted plank hold x 60s

Categories: Wod

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