CrossFit Iron Hammer – CrossFit
King Kong aint got nothing on me
Warm-up
Warm-up (No Measure)
500 m row
25 cross jacks
25 air squats
25 push up
10 ring pull up
10 samson stretch (5 each leg)
20 arm circles (10 each direction)
10 knee hug
100 single unders
Metcon
Metcon (Time)
3 Rds
3 Snatch 135/95
6 Clean and Jerk 135/95
9 Chest 2 Bar
54 Double unders/162 Singles
30-20-10
Deadlift 135/95
Front Rack Lunge 135/95
Abmat Situps
1000 m row
50 Wall Ball
*5 min rest between workouts