Week 3

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

20 Jump Rope

10 Half Kneeling DB Press

20 Second Side Plank

10 Quadruped Hip Extension

Weightlifting

Front Squat (5×5 (85% of 1 RM))

Metcon

Metcon (Time)

4 Rounds

10/8 Calorie Bike

10 KB/DB Deadlift

10 KB/DB Push Press

10 Knees to Elbow