CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 4 (No Measure)
Easy 650m Row
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
Weightlifting
Squat Clean (15 Min Work to a heavy 3 rep touch n go)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
Chest 2 Bar Pullups
Deadlift 205/135
2/2, 4/4, 6/6,….etc