CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
500m Row (increase pace every 100m)
then
3 Sets
8 Alternating Tall Kneeling KB Press 4/arm
8 Front Rack KB Squats
8 Landmine Oblique Twists/side
Weightlifting
Clean Complex (15 Min to Work to a heavy set (TnG))
2 Power Clean + 1 Squat Clean
Metcon
Metcon (Time)
4 RDs
400m Run
14 Single Arm Burpee 50/35
14 Single Arm Overhead Lunge
14 Single Arm DB Snatch
*All DB Movements are not alternating. Do 7 on one side then 7 on the other.