CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 12 (No Measure)
300 m Row
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Sots Press
10 Front-to-back Leg Swings /per leg
10 Side-to-side Leg Swings /per leg
2 rounds:
10 PVC Good Mornings
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
60 sec Squat Hold
Metcon
Carse (Time)
For Time:
21-18-15-12-9-6-3
Clean, 95# / 65#
Double-Unders
Deadlift, 185# / 135#
Box Jumps, 24″/20″
Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here