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
Front Squat (5×5 Work to a Heavy 5 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
25 Double Unders
5 Hang Power Clean 155/105
5 Burpees Box Jump Overs 24/20