CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 13 (No Measure)
15 Calorie Bike
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
25 Min AMRAP
40 Calorie Row
100m Farmers Carry (each) 53/35 (Low Plank hold)
20 Med Ball Sit-ups 20/14
10 Burpee Power Cleans 155/105