8-28-18

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

Categories: Wod

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