CrossFit Iron Hammer – CrossFit

Warm-up

Olympic Warm-up 1 (Clean) (No Measure)

400 Run, 500 M Row, or 20 Cal on Bike

Then complete :

3 Rounds:

5 x Pull-up / Ring Row

10 x Push-ups

15 x squat

Then:

Spider-man Lunge with 10 hip circles in each direction on each leg

Clean Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar

Clean Pull (jump shrug)

Power Clean

Front Squat

Strict Press

RDL

Weightlifting

Clean Complex EMOM (Work to a Heavy Set )

10 Min

1 Power Clean

1 Hang Squat Clean

1 Jerk (Any type- split or push)

Metcon

Metcon (Time)

Cash in- 30 Cal Row

5 Rds

15 Wall Ball 20/14

12 KB Snatches 53/35 (alternating)

9 Toes 2 Bar

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