CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
6 Single Leg Step Ups
12 Side Plank with Rotation
6 RDL Landmine
30 Second Row (Increase pace each round)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min – AMRAP
400m Run (200m Intervals)
*Partner 2 – High Plank Hold on Med Ball
60 Hang Power Cleans (125/85)
40 Single Arm OH Lunge (50/35)
60 Knees to Elbow
10 Synchronized Burpees Over the Bar (opposite sides)