CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 13 (No Measure)
15 Calorie Bike
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
Weightlifting
Dumbbell Bench Press (4×12 Work to a heavy 12 rep)
12 Ring Rows btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
12 Wall Ball 20/14
6 DB Box Step Overs 50/35 24/20
2 Bar Muscle Ups