CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
4 Rds
200m jog
15 Overhead Squats (PVC)
*last 2 Rds use a Barbell
Weightlifting
Dumbbell Bench Press (4×12 Work to a heavy 12 rep)
15 Side Crunches each side btw sets
Metcon
Metcon (Time)
Cash in- 50/42 Calorie Bike
12-10-8-6-4
DB Box Step Overs 50/35 24/20
Burpee Pullups