CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 13 (No Measure)
500m Row
Steady 250m increase pace 2nd 250m
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
12 Landmine Oblique Twist/side
Weightlifting
Squat Clean and Jerk (15 Min EMOM )
1st 5 min @65% every 30 sec
2nd 5 min @75% every min
3rd 5 min @85% every min
*% based off 1 rep max jerk
Metcon
Metcon (No Measure)
4 Sets @Moderate/Steady Pace
15/12 Calorie Row
10 DB Snatch 50/35
10 Single Arm OH Lunge 50/35
10 Toes 2 Bar
*rest 60 sec btw sets