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
Back Squat (10-6-4-2-2-2 Work to a heavy 2 rep)
Metcon
Metcon (Time)
24 Min time Cap
40-30-20-10
Hang Power Clean
Front Rack Lunge
Push Jerk
Abmat Situps
*Add weight each RD
Men – 75-95-115-135
Women- 55-75-95-105