CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 4 (No Measure)
Easy 750m row
20 abmat situps
10 pushups
20 cross jacks
15 air squats
10 Ring rows
10 iron cross
10 scorpions
Weightlifting
Bench Press (4×8 Work to a heavy 8 rep)
45 sec low plank hold btw sets
Metcon
Metcon (AMRAP – Reps)
3 Rds
Every 4 Min
400m Run
15 Deadlift 225/155
Max Double Unders
2 Min rest btw Rds