CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 1 (No Measure)
300m Row
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
Weightlifting
Push Press (8-6-4-2-1-1 Work to a heavy 1 rep)
30 sec Dual KB Front Rack Wall Sit (challenging weight) btw sets
Metcon
Metcon (Time)
18-15-12-9-6-3
Thrusters 115/75
Bar Facing Burpees