CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
As a Group:
Every 3 Min x 4 sets
100m Run
10 Single Leg Floor Touch/each leg
10 Goblet Squat (light)
Weightlifting
Front Squat (8-5-3-3-3 Work to a heavy 3 rep)
30 sec weighted plank 45/25
Metcon
Metcon (Time)
5 Rds
7 Power Clean 155/105
14 Hand Release Pushups
21 Wall Ball 20/14