Cash In Cash Out

Cash In Cash Out

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Bench Press (10-8-6-4-2 Work to a heavy 2 rep)

Metcon

Metcon (Time)

Cash In- 500m Row

21-15-9

Power Clean 135/95

Goblet Lunge 53/35

Pullups

Cash Out- 5 Wall Walks