CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
Weightlifting
Hang Power Snatch (6×2 Work to a Heavy 2 rep)
Different Crossover Symmetry movement btw each set
Metcon
Metcon (Time)
4 Rds
12 Toes 2 Bar
10 Double Dumbbell Snatch 50/35
8 Prisoner Step Ups 24/20