CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

Strict Press (4×6 Work to a Heavy 6 rep)

Strict Press
5 Strict Chin Ups btw sets

Metcon

Metcon (Time)

20-15-10-5

Calorie Row

Thrusters 115/75

Toes 2 Bar

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Rows N Toes

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Day 15

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