Run Jerk

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)

3 Rds

400m Run

9 Clean & Jerk 135/95

3 Rds

300m Run

6 Clean & Jerk 185/135

3 Rds

200m Run

3 Clean & Jerk 225/155

*5 Min Rest btw Workouts

12 Min AMRAP

300m Run

10 Pullups

10 Overhead Lunge/ Body Weight Lunge

10 Abmat Situps