CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 13 (No Measure)
500m Row
Steady 250m increase pace 2nd 250m
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
Weightlifting
Muscle Snatch (7×3 Work to a heavy 3 rep)
1 Crossover Symmetry movement btw sets
Metcon
Metcon (Time)
10 Rds
5 Toes 2 Bar
10 DB Snatch 50/35 (Alternating)
(5 each arm)