CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
Weightlifting
Push Press (8-6-4-3-3 Work to a heavy 3 rep)
8-10 Rower Plank to Pike btw sets
Metcon
Metcon (Time)
3 Rds
500m Row
20 Hand Release Pushups
10 Power Clean
Rx-
Rd 1- 135/95
Rd 2-155/105
Rd 3-185/125