CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 13 (No Measure)
500m Row
Steady 250m increase pace 2nd 250m
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
8 Tall Kneeling KB Push Press
12 Landmine Oblique Twist/side
Weightlifting
Power Snatch (10 Min EMOM 5@75% 5@80%)
Metcon
Metcon (Time)
800m Run
21 Back Squats 135/95
2 Rope Climb
15 Front Squats 135/95
2 Rope Climb
9 Overhead Squats 135/95
2 Rope Climb
800m Run
Scale- 2 Rope Pulls
Weight- Scale 1- 115/75
Scale 2- 95/65