CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling Landmine Press
8 Walking Lunges
10 Spiderman with Rotation (5 each side)
Weightlifting
Push Press (5×3 (2 second pause overhead))
12 Rows (Crossover Symmetry Bands)
Metcon
Metcon (Time)
21-18-15-12-9
Wall Balls
KB SDLHP
Calorie Row