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)
9 Squat Clean 135/95
15 Squat Sntatch 135/95
21 Thrusters 135/95
4 Rds
15 Wall Balls 20/14
12 Pullups
9 Burpees
7 Rds
35 Double Unders
7 KB Swings 70/53
5 Ring Dips
*5 Min rest btw workouts