Day 8

CrossFit Iron Hammer – Summer Ready 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

Shoulder Press (5×4 )

Metcon

Metcon (Time)

4 Rds

40 Jump Rope

12 Sumo Deadlift High Pull

12 KB Lunge

Cash Out- 400m Run