CrossFit Iron Hammer – CrossFit

Warm-up

Olympic Warm-up 1 (Clean) (No Measure)

400 Run, 500 M Row, or 20 Cal on Bike

Then complete :

3 Rounds:

5 x Pull-up / Ring Row

10 x Push-ups

15 x squat

Then:

Spider-man Lunge with 10 hip circles in each direction on each leg

Clean Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar

Clean Pull (jump shrug)

Power Clean

Front Squat

Strict Press

RDL

Weightlifting

Clean Work 3

3 Position Power Clean (power position, Hang, Floor) 5×1 Work to a Heavy set

Metcon

Metcon (No Measure)

12 Min EMOM

1st Min- 10 Med Ball Cleans 20/14

2nd Min- Calorie Row 12/9

3rd Min- Calorie Bike 12/9

November 16, 2017

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