CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Deadlift and Clean Pulls (Work to a Challenging set (Deadlift))

5×3 Segmented Deadlift (Below knee, Above Knee, Mid Thigh, Full extension)

Clean High Pulls @95%x3 @100%x3 @105%x3

Metcon

Metcon (Time)

For Time:

100 Overhead Squats 75/55

*Every time you break-

100m Run

25 Abmat Situps

10 Calorie Row

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