CrossFit Iron Hammer – CrossFit

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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

Clean Work 3

3 Position Power Clean (power position, Hang, Floor) 5×1 Work to a Heavy set

Metcon

Metcon (Time)

Cash in- 500m Row

3 Rds

9 Front Squat 155/105

12 Bar Facing Burpees

15 KB Swings 53/35

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