CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Metcon
Metcon (Time)
3 Rds
15 Deadlift 135/95
12 Hang Power Clean 135/95
9 Push Jerk 135/95
3 Rds
400m Run
10 KB Snatch 53/35 (each arm)
3 Rds
50 Ft Walking Lunge 135/95
10 Hang Squat Clean 135/95
*5 Min rest btw workouts