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)
3 Rds
400m Run
21 KB Swings 53/35
2 Rope Climbs
3 Rds
30 Wall Ball 20/14
12 Pullups
21-15-9
Power Clean 95/65
Push Press 95/65
*5 Min rest btw workouts