CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
10 Behind the neck Strict Press (light)
10 DB Snatch
200m Run
Weightlifting
Bench Press (4-4-3-3-2 Work to a heavy 2 rep)
After each set-
30 sec wall sit w/ double KB in front rack (challenging weight)
Metcon
Metcon (No Measure)
15 Min EMOM
1st Min- 10 Single OH KB Lunge 53/35
2nd Min- 40 DU/120 Singles
3rd Min- 3 Wall Walks