CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Split Jerk (15 Min EMOM )

5@82% 5@87% 5@92%

Bench Press (6×2 Work to a Heavy 2 rep)

Metcon

Metcon (Time)

5 Rds

300m Row

10 Alternating KB Clean & Jerk 53/35

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