CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
8 Min (move steady)
100m jog
5 Ring Rows
10 Pushups
15 Air Squats
Weightlifting
Hang Power Clean (15 Min Work to a Heavy 3 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
6 Power Clean 155/105
12 Wall Ball 20/14
24 Double Unders