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
Front Squat (5×7 work to a heavy 7 rep )
20 Russian Twists btw sets no med Ball
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
16 KB Snatch 53/35 (8 each arm)
12 Box Jump Overs 24/20
8 Pull-ups