CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
250m Row
8 Double KB Clean (light)
8 Double KB Push Press (light)
Weightlifting
DB Single Leg RDL (4×6 work to a challenging 6 rep(each leg))
Single Arm Dumbell Press (4×6 work to a heavy 6 rep(each arm)
Metcon
Metcon (Time)
3 Rds
15 Calorie Row
12 DB Thrusters 50/35
9 KB Swings 70/53
Cash out- 100 Double Unders
Scale-
15 Calorie Row
12 DB Thrusters 35/20
9 KB Swings 53/35
300 Singles