CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
3 Rounds
100m jog (4 lengths of the gym)
10 Air Squats
5 broad jumps
10 Push-ups
duck walk 30 ft
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
10 sots press
Weightlifting
Back Squat (5×4 Work to a heavy 4 rep )
3 sec hold at the bottom of each rep
10 V-Ups btw sets
Metcon
Metcon (Time)
3 Rds
21 Wall Ball 20/14
15 Pullups
9 Clean & Jerk 135/95