CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
250m Row
Then
3 Sets
6/arm Half Kneeling DB Arnold Press
12 Step KB in Front Rack (forward and backwards)
12 Side Plank Rotations/arm
Weightlifting
Hang Squat Clean + Split Jerk (3 Min EMOM (2 HSC + 1 Jerk) )
Weight is 75% of 1 rep max Hang Squat Clean
Back Squat (3×3 (5 sec hold at the bottom of each rep)
Weight is 75% of 1 rep Hang Squat Clean
Metcon
Metcon (Time)
3 Rds (18 Min Time Cap)
600m Run
15 KB Snatch R-arm 53/35
15 KB Snatch L-arm 53/35
3 Bar Muscle Ups