CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
Every 2mins x 4 Sets
10 Calorie Row
10 Cossack Squat/leg
Weightlifting
Romanian Deadlift (5×7 Work to a challenging 7 reps)
Med Ball Rainbow Russian Twists 10 each side btw sets
Metcon
Metcon (Time)
400m Run
20 Overhead Squats 95/65
400m Run
15 Overhead Squats 115/80
400m Run
10 Overhead Squats 135/95
400m Run
5 Overhead Squats 155/105