CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds – Every 3 Mins
100m Run/150m Row
6 Single Leg RDL
4 No Push Up Burpees
Weightlifting
Shoulder Press ((Seated) 5×7 work to a heavy 7 rep)
5-8 Chin Ups btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
9 Dual DB Shoulder to Overhead 50/35
9 Pull-ups
9 Box Jump Over 24/20