CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 14 (No Measure)
3 Rds
High Knees 50 ft
Butt Kicks 50 ft
Side shuffle Left 50 ft
Side Shuffle Right 50 ft
10 Air Squats
10 Pushups
Weightlifting
Bench Press (4×9 Work to a heavy 9 rep)
8 Rower Plank to Pike btw sets
Metcon
Metcon (Time)
21-15-9
V-Ups
Power Snatch 95/65
Bar Facing Burpees