CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 5 (No Measure)
300m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
Weightlifting
Squat Clean (10 Min EMOM 5min@85% 5min@90%)
Metcon
Metcon (Time)
15-12-9-6-3
Push Press 115/75
*16 Front Rack Lunge (8 each leg Alternating) before each set of Push Press