CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Back Squat
10@ 50%
8@ 60%
6@ 65%
4@ 70%
2@ 75%
15 Med Ball Hollow Rock Flutter Kicks btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
5 Thrusters 115/80
10 Pull-ups
15 Abmat Sit-ups
200m Run