CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

Assault bike – Sprint 20 sec, coast 10 sec x 4

Then

Jump forward-back-side-side-hip twist x10

Lunge w/ rotation x10 e/s

Side lunge x10 e/s

Dynamic spiderman x10 e/s

Push up to side plank x10 e/s

20 air squats

20 broad jumps

Weightlifting

Squat Snatch (2@85% 2@90% 1@95%)

Snatch Pull (2@100% 2@105% 2@110%)

Back Squat (2×4@85% 2×2@90%)

Metcon

Metcon (Time)

5 Rds

300m Row

15 KB Swings

3 Bar Muscle Ups

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