CrossFit Iron Hammer – New You Challenge
Warm-up
Warm up 1 (No Measure)
200m jog
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
200m Run
Weightlifting
Back Squat (5×5 Work to a heavy 5 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
200m Run
10 Wall Ball
10 Abmat Situps