CrossFit Iron Hammer – CrossFit

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

Metcon (Weight)

10 Min EMOM

2 Clusters

*Work to a Heavy weight

Metcon

Metcon (Time)

20 Deadlift 185/125

40 Double Unders/120 Singles

20 Pullups

40 Double Unders

20 Burpees

40 Double Unders

20 Pullups

40 Double Unders

20 Deadlift

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