CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Run or 15 Calorie Bike
3 Rds
8 Dual DB Single leg RDL each side
10 Glute Bridge w/1 sec hold at the top
5 Tall Box Jumps
Weightlifting
Back Squat (8-5-3-3-3 Work to a Heavy 3 rep)
10 Toe Touches + 20 Flutter kicks btw sets
Metcon
Metcon (Time)
3 Rds (15 Min Time Cap)
12 Clean & Jerk 95/65
16 Front Rack Lunge 95/65
20 Calorie Row
*Remaining time find 1 rep max Squat Clean
Metcon (Weight)
1 Rep Max Squat Clean