CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
Row 12/9 Calories
2 Turkish get ups per arm
4 DB Hang split snatch per arm
6 KB Windmills per arm
Metcon
Metcon (No Measure)
E2MOM (4 Rds)
1st- 15/12 Calorie Bike
8 Burpees
2nd- 10 x 50ft Shuttle Run
5 box jump overs 24/20
3rd- 15 Russian KB Swings 70/53
30 sec hollow rock hold