CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Band Fire Hydrants (ea/side)
10 SA Hollow Rock Sit Up
6 Staggered Stance KB RDL
30 Second Row or Bike (90% effort)
Metcon
Metcon (Time)
Teams of 2 (35 Min Time Cap):
Cash In: 50 Cal Bike
5 Rounds
30 DB Front Rack Lunge (50/35)
30 KB Swings (70/53)
30 Calorie Row
30 DB Deadlift (50/35)
Cash Out: 1800m Run (300m Interval)