CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Weightlifting
Dumbbell Bench Press (4×10 Work to a heavy 10 rep)
45 sec low plank hold btw sets
Metcon
Metcon (Time)
50-40-30-20-10
Double Unders
Abmat Situps
*12 KB Swings btw sets 53/35