CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
5 Seated Box Jump 30/24
10 Plank to Pike on rower
8 Half Kneeling Bottom Up KB Press/arm
Weightlifting
Muscle Clean (5×5 Work to a challenging 5 rep (90 sec rest btw)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Kettlebell 2-arm Deadlift 70/53lbs
HR Push Up
rest 3mins
15-12-9-6-3
Barbell Z-Press (95/65)
Supermans