CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
With an empty barbell, 1×10 reps of each:
Good morning
RDL
Sumo back squat
Front squat
With a light load, 2×5 reps of each:
Muscle clean
Front squat
Power clean
Hang squat clean
Weightlifting
Power Clean
EMOM x 12 minutes:
Min 1-4: 3 Power cleans @ 70%
Min 5-8: 2 Power cleans @ 80%
Min 9-12: 1 Power clean @ 90%+
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rds
3 Min
16 Alternating DB Snatch 50/35
8 Toes 2 Bar
4 Burpee Box Jump Overs 30/24
*90 sec rest btw Rds