CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 13 (No Measure)
400m Jog
Jog out/increased pace back
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
– immediately into –
8 Tall Kneeling KB Push Press
– rest 30sec –
12 Landmine Oblique Twist/side
rest 90sec
Weightlifting
Clean Complex EMOM (Work to a heavy set)
10 Min
1 Power Clean
1 Hang Squat Clean
1 Jerk (Any type- split or push)
Metcon
Metcon (Time)
18-15-12
Front Squat 135/95
KB Swings 70/53
400m Run