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)
4 Rds
6 Power Clean 185/125
12 Hand Release Push-ups
3 Rds
300m Run
15 KB Swings 70/53
2 Rds
21 Deadlift 185/125
15 Calorie Row
9 Front Squat 185/125
3 Bar Muscle Ups
*5 Min rest btw workouts