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
Back Squat (4×10 work to a heavy 10 rep)
Metcon
Metcon (Time)
21-15-9-15-21
Deadlift 225/155
Bar Facing Burpees