8-21-19

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

Categories: Wod

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