CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
3 Tall Box Jump Step Downs
20 Second Side Star Plank/Side
6 Push Up to Plank
100m Run/Row
Metcon
Metcon (Time)
12 Min to get as far as possible:
400m Run (200m each)
20 Hang Power Clean (135/95)
400m Run (200m each)
20 Hang Power Clean (155/105)
400m Run (200m each)
20 Hang Power Cleans (185/135)
400m Run (200m each)
20 Hang Power Cleans (205/145)
*3 Min Rest
20 Min to get as far as possible:
Row 4000m (250m or 500m intervals)
*Start with Deadlifts
*Every 2 min complete 10 Deadlifts (225/155)