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
DB Arnold Press (4×10 Work to a heavy 10 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Rds
2 Min AMRAP
5 Chest 2 Bar Pull-ups
10 DB Snatch 50/35
20 Double Unders
1 Min Rest btw Rds