CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
Weightlifting
Power Clean (6-4-2-2-2 Work to a heavy 2 rep)
Metcon
Metcon (No Measure)
15 Min EMOM
1st Min- 12/10 Calorie Bike
2nd Min- 10 Clean & Jerk 95/65
3rd Min- 10 Overhead Lunge 95/65