CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 15 (No Measure)
3 Rds
7 Burpee Goblet Squats (light)
30 sec Active Bar Hang
200m Run
Weightlifting
Split Jerk (10 Min EMOM 5@75% 5@80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
8 Front Rack Lunge 115/75
10 Wall Ball 20/14
-2 Min rest-
7 Min AMRAP
8 Back Squat 115/75
10 Toes 2 Bar