CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
250m Row
5 Seated Box Jumps (tall)
8 Half Kneeling Bottoms Up KB Press/arm
Weightlifting
Goblet Reverse Lunge (banded) (4×6 work to a heavy set)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
2 KB Deadlift 70/53
Hand Release Pushup
-3 Min rest-
15-12-9-6-3
Barbell Z Press 95/65
Med Ball Situp 20/14