CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
Every 4 Min
500m Row
10 Goblet Squats (3 sec hold at the bottom)
30 sec Arrested Superman Hold
Weightlifting
Front Squat (5×3 1-1/4 each rep, work to a challenging 3 rep)
6-2 arm Turkish situps btw sets
2 Z press at the top of each situp
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
3 Power Clean 225/155
6 Handstand Pushups
9 Toes 2 Bar
12 Bar Facing Burpees