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
Back Squat (6-4-2-2-2-2 Work to a heavy 2 rep)
45 sec low plank btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
300m Row
10 KB Swings 70/53
10 Wall Ball 20/14
*Each 100m on rower is 1 rep