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
Bear Complex (15 Min to work to a heavy 1 rep max )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Rds
2 Min AMRAP
20 Double Unders
10 DB Snatch 53/35 (5 each arm)
5 Handstand Pushups
*1 Min rest btw Rds
*Pickup where you leave off the previous RD