CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

Squat Clean (15 Min EMOM)

5@82% 5@87% 5@92%

Clean Pull (3@95% 3@100% 3@105%)

% based off Clean Max

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 Front Squat 95/65

7 Pullups

7 Burpees

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