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
15 Wall Ball 20/14
10 Hand Release Pushups
100m Suitcase Carry 70/53
3 Rds
10 Deadlift 275/185
50 Double Unders
800m Run
12 Pullups
400m Run
12 Pullups
200m Run
12 Pullups
*5 min rest btw workouts