CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Run or 15 Calorie Bike
2 Rds
12 Walking Lunge
5 Rower Plank to Pike
10 Pushups to Side Plank
Weightlifting
Shoulder Press (5×4 Work to a heavy 4 rep)
16 DB Russian Twists btw sets
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rds
Every 3 Min
30 Double Unders
15 Power Snatch 75/55
*90 sec rest btw Rds