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
Thruster (5-3-2-1-1-1-1 Work to a heavy 1 rep Max)
Metcon
Metcon (Time)
21-15-9
Power Snatch 95/65
Burpee Box Jump Overs 24/20