CrossFit Iron Hammer – CrossFit
Warm-up
Warmup 13 (No Measure)
15 Calorie Bike or 350m Row
3 Sets:
8 Alternating Tall Kneeling KB Press (4/arm)
10 Goblet Squats (light)
14 Russian Twists
Metcon
Rankel (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here