CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 13 (No Measure)
15 Calorie Bike
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
Weightlifting
Split Jerk (6×3 Work to a Challenging 3 rep)
20 Med Ball Hollow Hold Flutter kicks btw sets
Metcon
Metcon (Time)
3 Rds (14 Min Time Cap)
400m Run
20 Pull-ups
10 Deadlift 225/155