CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
3 Rounds
100m Jog
10 Air Squats
5 broad jumps
10 Push-ups
duck walk 30 ft
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
10 sots press
Weightlifting
Squat Clean (10 Min EMOM )
1st 5 Min @75% of 1 rep
2nd 5 Min @80%
Clean Pull (3×3 @ 90% of 1 rep max Squat Clean )
Metcon
Metcon (Time)
21-15-9
Power Clean 135/95
Hand Release Push-ups
Toes 2 Bar