CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Back Squat (6×3 Work to a heavy 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

15 Abmat situps 10 Deadlifts 135/95

5 Squat Clean 135/95

2 min Rest

4 min AMRAP

15 Abmat situps

10 Deadlifts 155/105

5 Squat Clean 155/105

2 min Rest

4 min AMRAP

15 Abmat situps

10 Deadlifts 185/125

5 Squat Clean 185/125

*Score is total rounds and reps from all 3 workouts

**Scale as needed

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