CrossFit Iron Hammer – CrossFit


Dynamic Warm Up 6 (No Measure)

Row 250 m Or 300m Run

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Kneeling KB Press x10 e/s (light)

Goblet Squat x10


Power Snatch (6×2 Work to a challenging 2 rep)


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Cash In- 100 Double Unders/300 Singles


200m Run

24 Air Squats

6 DB Snatch 50/35 (each arm)

4 Burpee Box Jumps 30/24

Categories: Wod

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