CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 8 (No Measure)
300m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
200m Jog
Metcon
Metcon (Time)
21-15-9
Thrusters 95/65
Calorie Row
45 Deadlift 115/75
35 Hang Power Clean 115/75
25 Push Jerk 115/75
15 Overhead Squats 115/75
9-15-21
Pullups
Ring Dips
*5 min rest btw workouts