8-27-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

3 Sets

6 Half Kneeling Bottoms Up KB Press/Side

25 Ft Squatted Lateral Walk each side

20 Sec Side Star Plank/Side

Weightlifting

Filly Press (4×10 Work to a heavy 10 rep each side )

Seated w/KB in Front Rack

10 Alternating DB Curls each side btw sets

Metcon

Metcon (Time)

3 Rds

100 Double Unders

20 Burpees

100m Run

20 Abmat Sit-ups

Categories: Wod

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