CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Weightlifting
Clean Complex (10 Min EMOM Work to a heavy set )
2 Power Clean + 1 Squat Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
18 Calorie Row
15 Wall Ball 20/14
12 DB Snatch 50/35 (alternating)
9 Toes 2 Bar