CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 15 (No Measure)
3 Rds
7 No Push-up Burpees
5 Single leg Tall Box Stepups/Side
200m Run
Weightlifting
Romanian Deadlift (8-6-4-4-4 Work to a challenging 4 Rep)
20 DB Russian Twist btw sets
Metcon
Metcon (Time)
400m Run + 300m Row
-Then-
10-8-6-4-2
Front Squat 155/105
Strict Pull-ups
-Then –
300m Row + 400m Run