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)
40 Min Time Cap
12-10-8-6-4
Power Clean 115/80
Thruster 115/80
Pull-Ups
2 Rds
800m Run
40 Abmat Sit-ups
20 Hand Release Pushups
10-20-30
Wall Ball 20/14
Calorie Row
*5 Min rest btw workouts