CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rds
Assault bike 30s easy + 20s moderate + 10s hard
Dual DB squats x 5 reps
Dual DB squats, feet together x 5 reps
Seated DB strict press x 10 reps
Weightlifting
Squat Clean
15 Min EMOM
5 Min -3 reps @70%
5 Min – 2 reps @80%
5 Min – 1 Rep @90%
Metcon
Metcon (Time)
18 Min Time Cap
400m Run
21 Clean & Jerk 115/80
21 Pull-ups
400m Run
15 Clean & Jerk 115/80
15 Pull-ups
400m Run
9 Clean & Jerk 115/80
9 Pull-ups
400m Run