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
Metcon
Metcon (Time)
15-12-9
Power Snatch 115/75
Chest 2 Bar Pull-ups
15-12-9
Hang Squat Clean 115/75
Toes 2 Bar
Ring Dips
15-12-9
Bar Facing Burpees
Deadlift 115/75
Push Press 115/75
*5 Min red btw workouts