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