11-16-18

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

Bike or Row – Sprint 20 sec, coast 10 sec x 4

Then

Jump forward-back-side-side-hip twist x10

Lunge w/ rotation x5 e/s

Side lunge x5 e/s

Dynamic spiderman x10 e/s

Push up to side plank x10 e/s

20 air squats

5 broad jumps

Weightlifting

Shoulder Press (10-8-6-4-2-2 Work to a heavy 2 rep)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Accessory Work

Categories: Wod

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