8-19-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

50 Ft Single Arm Overhead DB Lunge(light)

10 Pushup to Side Plank (5 each side)

45 sec Bike (moderate)

Weightlifting

Shoulder Press (5×6 Work to a heavy 6 rep )

12 Med Ball VUps btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 Pull-ups

8 Alternating DB Snatch 50/35

8 Box Jumps 30/24

Categories: Wod

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