CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
200m Run
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Metcon
Metcon (Time)
40 Min Time Cap
15-12-9-6-3
Overhead Squat 115/75
Ring Dips
3 Rds
400m Run
21 KB Swings 53/35
12 Pull-ups
4 Rds
15 Knees 2 Elbow
5 Power Cleans 205/145
* 5 min rest btw rds