CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rds
300m Row
15 Air Squats
5 Strict Press (pvc)(barbell)
5 Push Press
5 Push Jerk
Weightlifting
Push Jerk
3 reps every 90s x 4 sets
2 reps every 90s x 4 sets
1 rep every 90s x 4sets
Ranging from 60-90% of 1RM
Metcon
Metcon (Time)
4 Rds (18 Min Time Cap)
20 Alternating DB Snatch 50/35
10 Toes 2 Bar
2 Rope Climbs
2 Min Rest btw Rds