CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 cal bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
Metcon
Metcon (AMRAP – Rounds)
30 minutes
Partners:one working and one rest
12 kettle bell swings 53/35
10 box jump over 24/20
8 ring dips
100 m sprint
one round = both partners complete all 4 movements
Cash out
10 minutes to find one rep partner dead lift max