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

Hang Snatch (3@70% 3@75% 3@80%)

Snatch Pull (4@89% 4@93% 4@97%)

Back Squat (5@73% 5@76% 3×5@79%)

Metcon

Metcon (Time)

3 Rds

400m Run

10 Pullups

10 Bear Complex 95/65

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