CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Quadruped Crawl (length of box)
Plank Lateral Crawl (length of box)
Duck Walk (length of box)
Weightlifting
DB Bench (4×8 (Alternating) )
30 Second KB Front Rack Wall Sit
Metcon
Metcon (Time)
5 Rounds
10 Hang Power Clean (135/95)
15 Hollow Rocks
10 Bar Over Burpees
300/250m Row