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
Power Clean (6-4-2-2-2-2 Work to a heavy 2 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min
36 Double Unders
12 Weighted Abmat Sit-ups 20/14
10 Deadlift 155/105