CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Clean and Jerk (2×2@85% 2@90% 1@95%)

Push Press (4@60% 4@65% 4@70% 2×4@75%)

Metcon

Metcon (Time)

10-8-6-4-2

Handstand Push-ups

Deadlift 225/155

Directly into

10-8-6-4-2

Burpees

Power Clean 185/125

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