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
Split Squat (5×5 work to a heavy 5 each leg)
Back Rack
Rear foot elevated w/bench or 20″ Box
Metcon
Metcon (No Measure)
5 Sets – Increase Effort each Rd
10 Sumo Deadlift High Pull 95/65
15 Hand Release Pushups
5 Box Jump Overs 24/20
10 Calorie Bike