Sauce It Up

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)

5 Rds

7 Thrusters 135/95

1 Rope Climb

3 Rds

300m Run

20 KB Swings 53/35

5 Power Clean 225/155

5 Rds

15 Wall Ball 20/14

10 Hand Release Push-ups

5 Chest 2 Bar Pull-ups

*5 Min rest btw workouts

Categories: Wod

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