CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Squat Clean (3@65% 3@70% 2×3@75%)

Push Press (3@60% 3@65% 3@70% Max reps@75%)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Calorie Row

KB swings 53/35

Air Squats

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