CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
250m Row
5 Ring Rows
10 Pushup to Side Plank (5/5)
15 Air Squats
Weightlifting
DB Bench (4×12 Alternating reps (12 each arm))
15 Tuck Ups btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM (20 Min Cap)
3 Power Clean
3 Front Squat
3 Jerk
RX- 155/105