CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
300m Row
30 sec Superman hold
5 Half Kneeling KB Press + 50ft Overhead Walk/each arm
Weightlifting
Split Jerk (6-6-4-4-2-2 Work to a heavy 2 rep)
5 Strict Toes 2 Bar/Knee Raises
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
Cash in- 1 1/2 Mile Run
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Jerk 155/105
Scale- Run Distance + Weight