CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 6 (No Measure)
20 Cal Bike
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
Weightlifting
Deadlift (5@60% 3@70% 2@80% 1@90% 1@95%)
12 Army Plank Crawlers (6 each side) btw sets
Metcon
Metcon (Calories)
3 Rds
In 4 Min,
2 Rds
10 KB Deadlift 70/53
15 Box Jump 24/20
-then-
Max Calorie Row
*2 Min rest btw Rds