CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
350m Row or 400m Run
3 Rds
6 Dual DB Single leg RDL/Side
10 Barbell Glute Bridge
5 Tall Box Jumps
Weightlifting
Back Squat (6×4 Tempo Squats (Work to a heavy 4 rep)
3 sec down, 3 sec hold at the bottom then drive up
20 Dual Leg Lifts Over KB btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
15 Hang Power Clean 115/80
60 Double Unders
15 Front Squat 115/80
30/21 Calorie Row