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