CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
5 Burpee Broad Jumps
12 Russian KB Swings (medium weight)
45 sec Row @ moderate effort
Weightlifting
Back Squat (2×4 2×3 work to a heavy 3 rep)
3 sec tempo down
2 sec hold at the bottom
*30sec hollow rock hold after each set
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
400m Run
20 Abmat Situps
15 Deadlift 185/125
12 DB Push Press 50/35
9 Supermans