CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 3 (No Measure)
5 Laps Around the Gym
Then
20 Jumping Jacks
Lunge w/ rotation x5 e/s
Side lunge x5 e/s
Dynamic spiderman x10 e/s
Push up to side plank x10 e/s
20 air squats
5 broad jumps
Weightlifting
Snatch Complex (10 min emom work to a heavy set)
1- Snatch Grip Deadlift
1- Power Snatch
1- Squat Snatch
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups