CrossFit Iron Hammer – New You Challenge

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Push Press (10-8-6-4-3-3-3 )

Metcon

Metcon (Calories)

3 Rounds

4 Min AMRAP

6 Burpee Step Ups/Box Jump

10 KB Swings

12 Wall Ball

Max Calorie Row

*Rest 1 Min between each round

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