CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 13 (No Measure)
5 Laps Around the gym
-then-
2 Rounds (one length of the gym)
Bear Crawl
Burpee Broad Jumps
Squatted Side Shuffle
50 Singles
With PVC
2 Rounds
8 DL
8 Bent over rows
8 Hang cleans
8 Front squats
8 Strict Press
8 Back Squat
8 Good Mornings
Weightlifting
1 Power Clean + 1 Hang Squat Clean (10 Min EMOM work to a heavy set )
Metcon
Metcon (Time)
4 Rds
16 Calorie Row
8 Rower Facing Burpees
8 Deadlift 275/185