CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
Weightlifting
Bench Press (5×7 Work to a heavy 7 rep)
8/side DB Biceps Curl btw sets
Metcon
Metcon (Time)
3 Rds (9 min time cap)
5 Deadlift 275/185
15 Box Jump 24/20
75 Double Unders