CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

Easy 750m row

20 abmat situps

10 pushups

20 cross jacks

10 air squats

10 iron cross

10 scorpions

Weightlifting

Bench Press (10-8-6-4-3-3 Work to a Heavy 3 rep)

5 Chin ups/8 Ring Rows btw sets

Metcon

Metcon (Time)

4 Rds

25 Wall Balls 20/14

15 Abmat Situps

5 Squat Clean 205/155
Scale 1-

25 wall ball 14/10

15 Abmat

5 Squat clean 155/105

Scale 2-

25 wall ball 10/8

15 Abmat

5 Squat clean 115/75

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