CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
-then-
3 Sets:
2 Turkish Get Up R
4 Single Arm KB Press R
2 Turkish Get Up L
4 Single Arm KB Press L
Rest 15sec
5m Tall Plank Lateral Walk/side
Rest 15sec
6 Cross Body Single Leg RDL /leg
rest 90sec
Weightlifting
Split Jerk (15 Min Emom 5@65% 5@70% 5@75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
9 Power Clean 155/105
12 Pushups
9 Front Squat 155/105
12 Pull-ups