CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
Move through 3 rounds of:
Row 45 seconds moderate effort
Row 15 seconds hard effort
Dual KB push press x 8 reps
Dual KB overhead walk x 25ft
3 Burpee Broad Jump
Weightlifting
Split Jerk
3 reps every 90s x 4 sets
2 reps every 90s x 4 sets
1 rep every 90s x 4 sets
Ranging from 60-90% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Box Jump Overs 24/20
25 ft DB Front Rack Lunge 50/35
20 Wall Ball 20/14
25 ft DB Front Rack Lunge