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