11-7-19


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

Categories: Wod

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