CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
4 Rds not for time
15 Cal Bike
10 Supermans
10 Cossack Squat each leg
Weightlifting
Goblet Reverse Lunge (banded) (4×6 each leg (blue/red band)
8 2-arm Turkish Situps btw sets
Metcon
Metcon (No Measure)
4 sets
Row 1min @10 damper (high effort)
rest 30 sec
100ft KB Front Rack carry 53/35
rest 30 sec
10 Box Jump Step Down 30/24
rest 2 min