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CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

Easy 750 m row or 800m Run

2 rounds: As a group

50 ft Bear crawl – 10 Air Squats

50 ft inch worm – cobra – 10 Air Squats

50 ft Spider man lunge – 5 push ups

50 ft burpee broad jump

Weightlifting

Paused Front Squat (5 x 5 Work to a heavy 5 rep)

3 second tempo to the bottom then 3 second hold at the bottom

Metcon

Metcon (No Measure)

3 rounds

10 box jump burpees

10/8 cal bike + 3 wall walks

10/8 cal row + 15 sit ups

2 minutes to complete each activity remainder of time is rest

Categories: Wod

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