5-22-19

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

300m Run

Then

20 Jumping Jacks

Lunge w/ rotation x5 e/s

Side lunge x5 e/s

Spider-Man Lunge x30 sec e/s

Push up to side plank x10 e/s

20 air squats

5 Strict Pullups or 8 Ring Rows

Weightlifting

Squat Clean (15 Min EMOM 5@70% 5@75% 5@80%)

Metcon

Metcon (Calories)

5 Min Max Calorie Row

Into

30 Clean & Jerk 135/95

Metcon (Time)

Categories: Wod

Previous Post:

«

Next Post:

»