CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Thruster (8-6-3-3-3 Work to a heavy 3 rep)
14 Russian Twists 20/14 bye sets
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Hang Power Clean 115/75
5 Push Jerk 115/75
10 Box Jump Overs 24/20