CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

EMOM 10 min (1 strict press + 1 push press + 1 push jerk )

Work to a heavy last set

Metcon

Metcon (Time)

3 Rds

400m run

20 Abmat situps

15 Chest 2 Bar

10 Power Clean 135/95

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