CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rds
15 Calorie Bike
10 Barbell Z Press
10 Hollow Rocks
5/Side Superman Lunge w/Rotation
Weightlifting
Push Press (8-5-3-3-3 Work to a heavy 3 rep)
45-60 sec Low Plank hold btw sets
Metcon
Metcon (Time)
3 Rds
500m/400m Row
15 Hand Release Pushups
10 Power Clean
Rd 1- 155/105
Rd 2 – 185/135
Rd 3- 205/155