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