CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
Row 60s
Walking lunge x 100ft
Bike 60s
Russian KB swings x 12 reps (moderate)
Weightlifting
Back Squat
1×5 @ 60%
1×5 @ 70%
1×3 @ 75%
1×3 @ 80%
4×1 @ 80%+
*move past 80% if it feels smooth
*16 (8/8)Plate Russian Twists btw sets
Metcon
Metcon (Time)
5 Rds
15 Dual DB Hang Squat Clean 50/35
30 Walking Lunge (bodyweight)
200m Run
40 Double Unders