CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
400m jog
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
10 Groin stretch
200m jog
Metcon
Metcon (Time)
30 Clean & Jerk 135/95
Alternating Each Rep
3 Rds
1200m Run (switch 300m)
30 Prisoner Step Ups 24/20
40 KB Swings 53/35
50 Wall Ball 20/14