CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Split Jerk (5-3-3-3-3 Work to a Heavy 3 Rep)
Metcon
Metcon (Time)
3 Rds
10 Front Squat 165/115
10 Burpees
200m Run