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
Power Clean (10 Min EMOM 3 reps @60% of 1 rep max )
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Rds
2 Min AMRAP
5 Pullups
10 DB Snatch 50/35
20 Double Unders
*1 Min rest after each rd