10-12-17

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Back Squat (5×5 )

Metcon

Metcon (Time)

300m Row

15 Pushups

20 Air Squats

15 Ring Rows

300m Row

15 Ring Rows

20 Air Squats

15 Pushups

300m Row