CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Squat Snatch (15 Min EMOM 5@70% 5@75% 5@80%)
Metcon
Metcon (Time)
4 Rds
8 DB Snatch 50/35 (right)
16 Wall Ball 20/14
8 DB Snatch 50/35 (left)
32 Double Unders