CrossFit Iron Hammer – CrossFit
Warm-up
Metcon (Time)
3 Rds
250m Row- Easy Pace
10 Superman’s
5 Half Kneeling KB Press + 50 ft OH Carry/arm
Warm-up (No Measure)
3 Rds
250m Row- Easy Pace
10 Superman’s
5 Half Kneeling KB Press + 50 ft OH Carry/arm
Weightlifting
Push Jerk (6×3 Work to a heavy 3 rep)
15 sec side star plank each side btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
3 Bar Muscle Ups
6 Squat Clean 155/105
9 Abmat Sit-ups
12 Bar Facing Burpees