CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Metcon

Metcon (Time)

Partner 1-

Row AMMAP

Partner 2

3 Rounds (each)

10 Wall Balls 20/14

10 KB SDHP 53/35

10 Box Jumps

Then

3 Rounds (each)

10 Power Cleans 135/95

10 Hand release push-ups

10 ABMAT Sit Ups

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