CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Row or 300m Run
3 Sets
6 Half Kneeling DB Press (3 sec tempo down)/Side
30 Sec Goblet Squat Hold
10 Prone Y’s on the floor
Weightlifting
Power Clean Complex (Every 1:30 for 12 Min Work to a Heavy set)
Power Clean + Hang Power Clean + Power Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
3 Strict Handstand Pushups
6 Sumo Deadlift High Pull 135/95
9 Toes 2 Bar
12 Box Jump Overs 24/20