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
Back Squat (5×7 Work to a heavy 7 rep)
20 KB March Planks btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
6 Thrusters 135/95
9 Pull-ups
12 Box Jump Over 24/20