1/11/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm Up 5 (No Measure)

2 Rds

15 Jumping Jacks

15 walking lunges

10 plank walks

10 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Weightlifting

Front Squat (6×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min – AMRAP

4 Deadlift

6 Burpees

8 Ring Rows

12 Step Ups