CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 8 (No Measure)
200m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
15 Cal Bike
Weightlifting
Back Squat (10-8-6-4-2-2 Work to a heavy 2 rep)
Metcon
Metcon (Time)
Cash in- 1 mile Run
5 Rds
5 Pull-ups
10 Push-ups
15 Air Squats
Cash out- 100 Double Unders