CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
Weightlifting
Back Rack Lunge (6×4 Work to a heavy set of 4)
45 sec weighted low plank btw sets 25/15
Metcon
Metcon (Time)
5 Rds
35 Double Unders/105 Singles
300m Run