CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Push Press (10@60% 8@65% 6@70% 2×6@75%)

Metcon

Metcon (Time)

3 Rds

21 Cal Row

15 KB Swings 70/53

9 Pull-ups

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