CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second KB Front Rack Wall Sit
6 Spiderman with Rotation
6 Jumping Split Squats
6 No Push Up Burpees
Metcon
Metcon (Time)
800m Run
100 Russian KBS 70/53 /low plank
80 dual DB lunge 50/35 -dead hang
80 deadlifts 185/125 – hollow rock hold
60 man makers 50/35 – plate hold
60 knees to elbow/farmers carry hold 53/35
800m Run