CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
500m or 400m Run
3 Rds
8 Dual DB RDLs/Side
6 KB Bent Over Row/Side
14 Hollow Rocks
Metcon
Metcon (No Measure)
Every 90 sec for 30 Min
1- 8 Handstand Pushups
2- 12 Alternating Pistols
3- 5 Bar Muscle Ups
4- 50 Ft Handstand Walk