CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row
6 Half Kneeling Bottoms Up KB Press
10 Band Pull Aparts
20 Second Side Star Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min – AMRAP
3 Power Snatch (135/95)
10 Toes to Bar
*3 Min Rest
10 Min – AMRAP
3 Hang Power Clean (185/125)
10 Hand Release Push Ups
*3 Min Rest
10 Min – AMRAP
3 Deadlift (225/155)
10 Wall Balls (20/14)
*One partner works at a time (I go, you go)