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
Weightlifting
Shoulder Press (6×3 Work to a heavy 3 rep)
Metcon
Metcon (Distance)
3 Sets
3 Min AMRAP
Row for Meters
-rest 30 sec
Metcon (AMRAP – Rounds and Reps)
3 Min AMRAP
3 DB Clean & Jerk 50/35
6 Toes 2 Bar
-rest 30 sec