CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets – Not for Time
250m Row
6 Single Arm DB Overhead Split Squat
10 Side Plank reach Through/ each side
20 Windshield Wipers (10/side)
Weightlifting
Bench Press (5×4 Work to a heavy 4 rep)
6 Strict Chin Ups btw sets
Metcon
Metcon (No Measure)
4 Rds
6 Box Jumps 30/24
9 KB Swings 70/53
12 Front Rack KB Lunge 53/35
36 Double Unders/ 108 Singles
100 ft Front Rack Carry (same load as lunge)
*2 Min rest btw rds