CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 4 (No Measure)
500m Row or 600m Run
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
Weightlifting
Squat Clean (15 Min EMOM 5@65% 5@70% 5@75%)
Metcon
Metcon (Time)
3 RDs
20 KB Swings 70/53
10 Lateral Burpee Over KB
300m Run