CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
3 RDs
5 Seated Box jumps 24/20
8 Goblet Squats (light)
8 Single Arm Ring Row(4 each)
Then
10 Pass Throughs
10 Around the World (each way)
Weightlifting
Back Squat (10-8-6-4-2 Work to a heavy 2 rep)
10 Rower Plank to Pike btw sets
Metcon
Metcon (Time)
4 Rds
21 KB Swings 53/35
15 Pushups
9 Overhead Squats 115/75