CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
6 Half Kneeling Bottoms Up KB Press (light)
8 Goblet Squats
200m Jog
Weightlifting
Split Jerk (10 Min EMOM 5@85% 5@90%)
Metcon
Metcon (Time)
Cash In- 1500m Row
5-10-15-20
Overhead Squat 115/75
Toes 2 Bar
*50 Double Unders after each RD