CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Row (increase pace each round)
8 Barbell Good Mornings
20 Second Side Star Plank
8 Pushups (2 sec pause at top)
Weightlifting
Shoulder Press (5×5 Work to a heavy 5 rep)
*Press is Seated from the Rack
15 Hollow Rocks btw sets
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean 115/80
Bar Facing Burpees
*100m Run After each Rd