CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 1 (No Measure)
300m Row
then
3 rds Not for time
12 overhead squat (pvc)
10 pushups
8 ring rows
then
10 iron cross
10 scorpions
10 pass throughs
10 Calorie Bike
Weightlifting
Squat Snatch (15 Min Emom 5@65% 5@70% 5@75%)
Metcon
Metcon (Time)
3 Rds
20 Single DB Hang Clean & Jerk 50/35
20 Med Ball Sit-ups 20/14
20 DB Goblet Squats 50/35
60 Double Unders