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
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
15 Calorie Row
12 Pull-ups
9 Power Clean 155/105