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
Shoulder Press (5×7 Work to a heavy 7 rep)
30 sec low plank hold btw sets
Metcon
Metcon (Time)
3 Rds
300m Run
10 Front Squat 165/115