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
Back Rack Lunge (5×5 Work to a heavy 5 rep each leg)
10 Plank to Pike on Rower btw sets
Metcon
Metcon (Time)
27-21-15-9
KB Snatch 53/35
Wall Ball 20/14