CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 10 (No Measure)

20 cal Bike

-Then-

3 rounds:

10 Walking Lunges

10 Jumping Jacks

10 Pushups

-Then-

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Pike Stretch

30 sec Groin Stretch

Weightlifting

Power Snatch (10 Min EMOM (2 TnG)(Work to a Heavy 2)

Metcon

Metcon (Time)

Cash in-

500m Row

21-15-9

Overhead Squat 115/75

Pullups

Cash Out-

500m Row

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