CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling Bottoms Up KB Press
2 Wall Walks
6 Goblet Squats (2 sec pause at bottom)
25 Second Row
*Increase Row Pace Each Round
Metcon
7-4-1776 (Time)
(40 Min Time Cap)
800m Med Ball run 20/14
3 Rds
7 Power Snatch 135/95
4 Handstand Push-ups
17 Burpees
400m Med Ball Run
3 Rds
7 Clean & Jerk 135/95
4 Chest 2 Bar Pullups
17 Box Jumps 24/20
76 Wall Balls 20/14