9-12-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Bike

20-30 Second Front Frack KB Wall Sit

10 Weighted Hollow Rocks

*Increase Pace on Bike Each Round

Weightlifting

Split Squat ( 5×5 work to a heavy 5 rep each leg)

Barbell in Back Rack Position

15 Bird dog each side btw sets

Metcon

Metcon (Time)

4 Rds

6 Squat Clean 225/155

3 Bar Muscle Ups

400m Run

Categories: Wod

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