CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Weightlifting

Back Squat (10 Min EMOM )

Min 1: 10 reps at 95/65

Min 2: 9 reps at 115/75

Min 3: 8 reps at 135/85

Min 4: 7 reps at 155/95

Min 5: 6 reps at 175/105

Min 6: 5 reps at 195/115

Min 7: 4 reps at 215/125

Min 8: 3 reps at 225/135

Min 9: 2 reps at 245/145

Min 10: 1 rep at 265/155

Metcon

Metcon (Time)

7 Rds

7 Push Jerk 155/105

7 Chest 2 Bar

7 Burpees

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