Day 3

CrossFit Iron Hammer – New You Challenge

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Bench Press (5×5)

Metcon

Metcon (Time)

Cash In- 500m Row

12-9-6-9-12

Thrusters

Abmat Situps

Cash Out- 500m Row