CrossFit Iron Hammer – CrossFit
Warm-up
Dynamic Warm Up 8 (No Measure)
2 Rounds
300m Run
10 Air Squats
10 Ring Rows
10 Push-ups
10 Alternating Lunges
10 KB Swings (Light)
Then
10 pass throughs
10 around the worlds
Weightlifting
Shoulder Press (5×5 work to a heavy 5 rep)
10 (each side)Alternating V-Ups btw sets
Metcon
Metcon (Time)
3 Rds (18 Min Time Cap)
15 Power Clean 115/75
400m Run
*RX holds Handstand for the amount of time it takes to Run 400m at the end of each Rd
*Scaled holds High Plank