CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
12 Single Arm KB Thrusters (6 each arm – light)
15 Hollow Rock Flutter Kicks
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
200m Med ball Run 20/14
12 Front Rack Lunge 95/65
40 Double Unders