8-29-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds

15 Russian KB Swings (moderate)

12 Calorie Row

12 Russian Twists

10 Reverse Goblet Lunge (light)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Cash in- 1.5 Mile Run

Remaining time AMRAP:

9 Chest 2 Bar Pull-ups

7 Hang Squat Cleans 135/95

7 Push Press 135/95
Scale 1-

1 Mile Run

9 Ring Rows

7 Hang Squat Clean 95/65

7 Push Press 95/65