CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 11 (No Measure)

300 m Row

-Then-

2 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

-Then-

2 rounds:

15 PVC Passthroughs

15 PVC Good Mornings

15 PVC Overhead Squats

15 sec Goblet Squat Hold 70/53

Weightlifting

Front Squat (15 min Find a new 1 rep max)

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

300m Run

25 Box Jump Overs 24/20

20 Deadlift 155/105

15 Pistols

10 Shoulder 2 Overhead 155/105

15 Pistols

20 Deadlift

25 Box Jump Overs

300m Run

Remaining time: Max Reps Snatch 155/105 (Squat or Power)

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