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
Paused Front Squat (5×5 work to a heavy 5 rep (3 sec pause at bottom)
10 DB Turkish Sit-ups btw sets
Metcon
Metcon (No Measure)
18 Min E2MOM
1- 15/12 Calorie Bike
5 Strict Pull-ups
2- 200m Run
2 Wall Walks
3- 15/12 Calorie Row
30 sec Hollow Rock Hold