CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Metcon
Metcon (Time)
15 Power Clean 185/125
25/18 Calorie Bike
15 Power Clean 185/125
4 Rds
18 Wall Ball 20/14
15 Pullups
12 KB Swings 53/35
9 Handstand Pushups
10 Deadlifts 275/185
1000m Row
10 Deadlift 275/185
*5 Min rest btw workouts