CrossFit Iron Hammer – CrossFit
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
Weightlifting
Deadlift (5×3 work to a heavy 3 rep)
Prone Row btw sets
4×10 2sec hold at the top
Metcon
Metcon (No Measure)
18 Min EMOM
1st Rd- 5 Strict Pullups + 30 Air Squats
2nd Rd- 150m Row + 15 sec Side Star Plank/each side
3rd Rd- 12 Russian KB Swings 70/53 + 3 (each arm)Turkish Getups 53/35