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
Bench Press (10-8-6-6-6 Work to a heavy 6 rep)
12 Vups btw sets
Metcon
Metcon (Time)
12-10-8-6-4-2
Shoulder 2 Overhead 95/65
Bar Facing Burpees