CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Push Press (5×6 Work to a Heavy 6 rep)
Metcon
Metcon (Time)
5 Rds
8 Weighted V-Ups 20/14
8 Thrusters 115/75
8 Pull-ups
8 Box Jumps 30/24