CrossFit Iron Hammer – Summer Ready Challenge

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

Weightlifting

Back Squat (5×4 Work to a Heavy 4 rep)

Metcon

Metcon (Time)

Cash in- 500m Row

3 Rds

10 Hand Release Pushups

15 Box Jumps

300m run

May 9, 2018

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