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