CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
4 Rds
6 Half Kneeling KB Press each side (2 sec hold at the top of each rep)
8 Push-ups
10 Side Plank Rotations (each side)
30 Sec Bike
Weightlifting
Push Press (8-8-6-4-4 Work to a heavy 4 rep)
30 sec low plank hold btw sets
Metcon
Metcon (Time)
3 Rds
300m Run
25 Wall Ball 20/14
20 DB Hang Clean & Jerk 50/35