CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
5 Seated box jumps 24/20
10 Band Pull Aparts
5 Ring Dips
10 Plank to Pike
Weightlifting
Snatch EMOM (10 Min EMOM (work to a heavy set)
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
Metcon
Metcon (Time)
4 Rds
10 Hang Power Clean 135/95
6 Burpee Box Jump Over 24/20
12 Toes 2 Bar
200m Run