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 (10-5-3-3-3 Work to a heavy 3 rep)
16 Russian Twists 20/14 btw sets
Metcon
Metcon (Time)
800m Run
15 Strict Press 95/65
600m Run
18 Push Press 95/65
400m Run
21 Push Jerk 95/65