CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
100m jog (4 laps around the gym)
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Weightlifting
Back Squat (5×5 Work to a heavy 5 rep)
30 sec hollow rock hold btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
12 DB Snatch 50/35
6 Burpee Over DB
30 Double Unders