CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
60 Sec Bike
10 Air Squats
50 Ft Walking Lunge
10 Russian KB Swings
10 Hollow Rocks
Metcon
Metcon (Time)
8 Rds
6 Dual DB Power Cleans 50/35
25 Ft DB Front Rack Lunge 50/35
25 Ft Handstand Walk
8 Toes 2 Bar
Weightlifting
Back Squat
1×10 @ 50%
1×8 @ 60%
1×6 @ 70%
1×4 @ 80%
4×1 @ 80%+