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

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

20 Wall Ball 20/14

10 Deadlift 185/125

7 Min AMRAP

20 Calorie Row

10 Push Jerk 155/105

9 Min AMRAP

20 Overhead KB Lunge 53/35

10 Power Clean 135/95

*5 min rest btw workouts

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