CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
250m Row
5 Tall Kneeling KB Press (each side)
20 KB Russian Twists
Weightlifting
Shoulder Press (6×4 Work to a heavy 4 rep (2 sec pause at the top)
30 Sec Low Plank btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
Cash In- 800m Run
14 DB Snatch 50/35
14 Toes 2 Bar
14 Wall Ball 20/14