WODS

CrossFit Iron Hammer – New You Challenge

Warm-up

Warm Up 1 Masters (No Measure)

500m Row

15 Air Squats

15 Arm Circles Frontward

15 Arm Circles Backward

10 Pushups

10 Ring Rows

10 Pass Throughs (PVC)

10 Around the world (PVC)

Weightlifting

Push Press (4×5 )

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Step Ups (Box/Plates)

10 Ball Slams

200m Run/Speed Walk