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
Metcon
Metcon (Time)
35 Min Time Cap
50 Power Cleans 135/95
250 Wall Ball 20/14
Then
42-30-18
Deadlift 225/155
Calorie Bike
Then
42-30-18
Front Squat 135/95
Toes 2 Bar