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
Back Rack Lunge (5×5 Work to a heavy 5 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
24 Double Unders
12 Abmat Situps
6 Overhead Squat 115/75