CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
350m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Pushups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Snatch Complex (6 Sets, Work to a challenge set)
1 Snatch High Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Clean & Jerk 155/105
Burpee Box Jump 24/20