CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Weightlifting

Squat Snatch (5 Min EMOM)

1 rep on the Min @70%

Snatch Grip Deadlift (3x(2+1) @80%)

Segmented deadlift

Below Knee+above knee+all the way up

Snatch Pull (3×3 @85%)

Metcon

Metcon (Time)

3 Rds

15 Hang Squat Clean 115/75

15 Hand Release Push-ups

15 Calorie Row

July 17, 2017

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