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
Bench Press (6×3 Work to a Heavy 3 rep)
Btw Sets:
30 Flutter kicks
-then-
Attempt a Handstand or Handstand Hold for 15-30sec
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Women’s weight- 35#