CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
Metcon
Metcon (Time)
2 Rds
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlift 225/155
40 Wall Ball 20/14
Scale 1- 20 Pull-ups + 20 Ring Dips, 185/125
Scale 2- 30 Ring Rows + 30 Bench Dips, 135/95, 14/10
Skill Work
Metcon (No Measure)
Tabata Ab Work
1:00 Anchored Sit-ups
1:00 Russian Twists
1:00 Low Plank
1:00 Bicycles