CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
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 3leg
rest 90sec
Weightlifting
Split Jerk (10 Min EMOM 5@80% 5@85%)
Metcon
Metcon (Time)
8 Rds (25 Min Time Cap)
10 Thrusters 95/65
12/10 Calorie Row
200m Run