CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 pushups
15 cross jacks
10 around the world (pvc)
10 pass throughs
Weightlifting
Snatch Complex (10 Min EMOM work to a heavy set )
1- Snatch Grip Deadlift
1- Power Snatch
1- Squat Snatch
Metcon
Metcon (No Measure)
5 Rds @ increasing effort
10 Dual KB Front Rack Lunge 53/35
20 Russian Twists 20/14
5 Box Jump 30/24
15 Calorie Row