CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
8 Min AMRAP
10 Calorie Bike
8 Barbell Good Mornings
6/Side Kneeling Bottoms Up KB Press
Weightlifting
Back Squat (6×3 (3 sec pause at the bottom))
Work to a Heavy 3 rep
20 Med Ball Russian Twists btw sets
Metcon
Metcon (Time)
5 Rds
8 Handstand Pushups
20 One Arm KB Swings 53/35
40 Double Unders