CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Metcon

Metcon (Time)

2 rounds

13 burpees

13 thrusters (115/75)

300m Row

13 power snatch (115/75)

13 burpees

13 push jerk (115/75)

300m Row

13 hang clean (115/75)

13 burpees

13 ohs (115/75)

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