CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

Easy 750m row

20 abmat situps

10 pushups

20 cross jacks

10 air squats

10 iron cross

10 scorpions

Weightlifting

Squat Snatch (3@75% 3@78% 2×3@82%)

Snatch Pull (5@85% 5@88% 5@92% (based off 1 rep snatch max)

Back Squat (5@70% 5@73% 3×5@76%)

Metcon

Metcon (Time)

400m Run

20 KB swings 53/35

20 Hand Release Push-ups

300m Run

15 KB Swings

15 Hand Release Push-ups

200m Run

10 KB Swings

10 Hand Release push-ups

100m Run

5 KB swings

5 Hand release push-ups

April 10, 2017

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