CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Clean and Jerk (3@78% 3@82% 3@86%)

Split Jerk (3@78% 3@85% 2@88% 2@91%)

Metcon

Metcon (Time)

3 Rds

500m Row

21 KB Swings 53/35

12 Burpees over Rower

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