CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
-then-
With an empty barbell, 1×8 reps of each:
Jefferson curl
Good mornings
Pause front squats
Front squats
With a light load, 2×3 reps of each:
Muscle clean
Power clean
Front squat
Squat clean
Weightlifting
Squat Clean
15 @ 50%
12 @ 60%
9 @ 70%
6 @ 80%
3 @ 90%
Metcon
Metcon (Time)
5 Rds (13 Min Time Cap)
35 Double Unders
9 Hand Release Pushups
5 Hang Power Clean & Jerk 155/105