CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
200m run
45 sec row
Russian KB swings x 12 reps (moderate)
Barbell Z-press x 12 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP(teams of 2)
40 Calorie Assault bike(split anyhow)
-then-
4 Rds (Alternate Full Rds, 2 RDs per partner)
12 Deadlifts 135/95
9 Hang power cleans
6 Shoulder to overhead
-then-
30 Pull ups(split anyhow)
Accessory Work
Metcon (No Measure)
Superset 4 rounds of:
Alternating single arm DB bench press x 16 reps (8/8)
100ft Dual DB farmers walk
Rest 90s