CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
12 Min EMOM
1st Min- 5 Broad Jumps
2nd Min- 7 No Push-up Burpees
3rd Min- 30 sec Bike
Weightlifting
Back Squat (5×4 Work to a heavy 4 rep)
30 sec hollow rock hold btw sets
Metcon
Metcon (No Measure)
5 sets (increase effort every rd)
10 Sumo Deadlift High Pull 95/65
20 Russian Twist 20/14
5 Box Jump Overs 24/20
15 Calorie Row