CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
20 Calorie Bike or 400m Run
3 Rds
8 Single Leg RDL (4 per side)
8 Prisoner Stepups 24/20
8 Pushups
50 Single Unders
Weightlifting
Romanian Deadlift (5×4 Work to a challenging 4 reps)
Deficit on 25lb plate
5-8 Strict Chin Ups btw sets
Metcon
Metcon (Time)
9-15-21
DB Thrusters 50/35
Toes 2 Bar
Burpees
200m Run