I go You go

I go You go

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Metcon

Metcon (Time)

Cash In- 400m Run (together)

4 Rds

10 Synchro Burpees

10 Deadlift 275/185

30 Calorie Row (15 Calorie each)

60 Double Unders/ 180 Singles

20 Med Ball Sit-ups 20/14

Cash Out- 400m (together)