CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
Then
4 Rds
6 Half Kneeling Landmine Press 65/45 (each arm)
12 Step Duck Walk
20sec Side Star Plank/each side
Weightlifting
Split Jerk (8-5-3-3-3 Work to a challenging 3 rep)
25 Flutter kicks btw sets
Metcon
Metcon (Time)
3 Rds
40 Double Unders
10 Dumbbell Box Step Overs 24/20
8 Chest 2 Bar Pull-ups
Dumbbells- 50/35