CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
250m Row
5 Half Kneeling KB Press + 5 Overhead Lunge/each arm
10 Band Pull Aparts (blue/red band)
Weightlifting
Snatch EMOM (10 Min EMOM Work to a challenging set)
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Snatch
Metcon
Metcon (Time)
3 Rds
20 Alternating Dumbbell Snatch 50/35
20 Abmat Sit-ups
400m Run