CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

Easy 750m row

20 abmat situps

10 pushups

20 cross jacks

10 air squats

10 iron cross

10 scorpions

Weightlifting

Power Clean (2×3@75% 3×3@80%)

Try touch n go if possible for all 3 reps per set

Push Jerk (2×3@75% 3×3@80%)

From the rack

Metcon

Metcon (Time)

21 Thrusters 95/65

21 Pullups

400m Run

15 Thrusters 115/75

15 Pullups

300m Run

9 Thrusters 135/95

9 Pullups

200m Run

August 3, 2017

Run Pull That

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on ramp

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Day 2

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