CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
300m Run
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Weightlifting
Hang Clean (15 Min to find a 1 rep Max )
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
4 Power Clean 155/105
3 Front Squat 155/105
2 Shoulder 2 Overhead 155/105