CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds Not for Time
Run 200m
Quadruped Crawl 30m
30sec Handstand Hold
Weightlifting
Push Press (7-6-5-7)
2 sec pause at the top
3 sec eccentric
5 Chin ups btw sets
Metcon
Metcon (No Measure)
3 RDs (increasing effort)
500m Row
10 Double KB Clean and Press (light)
20 Weighted Situps (DB on chest)