CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 4 (No Measure)
500m Row or 600m Run
20 Sit-ups
10 Push-ups
20 Jumping Jacks
20 Air Squats
10 Ring rows
10 Iron Cross
10 Scorpions
Weightlifting
Split Squat (RNT – Front Foot Elevated) (5×5 each leg (Goblet loaded) )
Work to a challenging weight
3 sec decent
8 Side Plank DB Powell Raise btw sets (each side)
Metcon
Metcon (AMRAP – Reps)
4 Rds
3 Min AMRAP
400m Run
Max Clean & Jerk 155/105
1 Min rest btw Rds