CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 11 (No Measure)
300 m Row
-Then-
2 rounds:
30 sec Pigeon Pose Right
30 sec Pigeon Pose Left
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
-Then-
2 rounds:
15 PVC Passthroughs
15 PVC Good Mornings
15 PVC Overhead Squats
15 sec Goblet Squat Hold 70/53
Weightlifting
Hang Power Snatch (4 x 4 work to a heavy 4 rep)
Metcon
Metcon (Time)
6 rounds for time
6 bar bell roll out
6 power clean 135/95
6 front squat 135/95
1 rope climb
Scale- 95/65
3 Rope Pulls