Day 9

CrossFit Iron Hammer – Summer Ready Challenge

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pull-ups/Ring Rows

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Power Clean (5×5)

Metcon

Metcon (Time)

4 Rds

12 Goblet Squats

200m Run

12 Abmat Situps