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 (10-5-2-2-2-2 work to a heavy 2 rep)
Metcon
Metcon (Time)
5 Rds
21 KB Swings 53/35
14 Abmat Situps
7 Ring Dips