CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Squat Clean (15 Min EMOM 5@80% 5@85% 5@90%)
Metcon
Metcon (Time)
3-9-15-21-15-9-3
Deadlift 155/105
Burpee Box Jump 24/20