11-19-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets

5 Min

500m Row

15 Wall Ball

2 Wall Walk

Weightlifting

Split Squat (RNT – Front Foot Elevated)

Dual KB Front Rack Loaded

5×5 (each leg)

30 Hollow Rock Flutter kicks btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Double Unders

10 Burpees

3 Bar Muscle Ups

Categories: Wod

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