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