CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
12 Min EMOM
1st Min- 4 Single Leg Box Jump 20/14(each leg)
2 Min- 8 Barbell Good Mornings 45/35
3rd Min- 20 Sec Row (hard)
Weightlifting
Dumbbell Bench Press (4×8 Work to a Heavy 8 rep)
30 Sec Wall sit btw sets w/ Double KB in front rack 53/35
Metcon
Metcon (No Measure)
5 Sets (increase effort each Rd)
12 Russian KB Swings 70/53
10 Hollow Rocks
8 Box Jumps 30/24
60 Sec Row
*Rest 90 sec btw sets