CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 12 (No Measure)

300 m Row

10 PVC Passthroughs

10 PVC Overhead Squats

10 PVC Sots Press

10 Front-to-back Leg Swings /per leg

10 Side-to-side Leg Swings /per leg

2 rounds:

10 PVC Good Mornings

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

60 sec Squat Hold

Weightlifting

Deadlift (10-8-6-4-3-3-3 Work to a heavy 3 rep max)

Metcon

Metcon (Time)

3 rounds for time:

5 Squat Cleans 205/145#

50 Double Unders/150 singles

20 One-arm KB Snatch 53/35# (10/arm)

• 2 min Rest btw rounds

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