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
3 Rds
400m Run
10 Overhead Squats 135/95
1 Rope Climb
4 Rds
50 Double Unders
10 Power Snatch 95/65
10 Pull-ups
3 Rds
20 Air Squats
15 Hand Release Pushups
10 Ring Dips
5 Squat Cleans 185/125
*5 Min rest btw workouts