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)
800m Med Ball run 20/14
3 Rds
7 Power Snatch 135/95
4 Handstand Push-ups
17 Burpees
400m Med Ball Run
3 Rds
7 Clean & Jerk 135/95
4 Chest 2 Bar Pullups
17 Box Jumps 24/20
76 Wall Balls 20/14