CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Clean and Jerk (Every 2 Min for 7 sets Work to a heavy 2 Rep)
Metcon
Metcon (Time)
6 Rds
10 KB Swings 70/53
10 Hand Release Pushups
10 Sumo Deadlift High Pull 70/53
30 Double Unders