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)
14 Russian Twists
Weightlifting
Squat Clean (5-3-1-1-1-1 Work to a heavy 1 rep)
Metcon
Metcon (Time)
4 Rds
18 Wall Ball 20/14
12 Hand Release Pushups
300m Run