CrossFit Iron Hammer – CrossFit

View Public Whiteboard

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

Metcon

Metcon (Time)

3 Rds

40 Double Unders/120 Singles

10 Overhead Squat 135/95

15-12-9

Clean & Jerk 135/95

Pull-ups

4 Rds

10 Rower Facing Burpees

10 Calorie Row

10 Floor Press 135/95

*5 Min rest btw workouts

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