CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
3 Rds
200m Run
5 Single Arm Thrusters/Side
10 Hollow Rocks
5 No Push-up Burpees
Weightlifting
Romanian Deadlift (5×7 Work to a Challenging 7 rep)
Max Handstand hold btw sets
Scaled- Work on getting into a handstand
Metcon
Metcon (No Measure)
16 Min EMOM
1- 15/12 Calorie Bike
2- 200m Row
3- 200m Run
4- 35 Double Unders/ 105 Singles