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
Metcon
Metcon (Time)
9-15-21
KB Swings 53/35
Thrusters 75/55
Pullups
3 Rds
5 Deadlift 275/185
7 Handstand Push-ups
9 Bar Facing Burpees
5 Rds
35 Double Unders/105 Singles
5 Squat Cleans 185/125
*5 Min rest btw workouts