CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 KB Band Squats (each side)
8 Clamshells (each side)
10 Hollow Rocks
Weightlifting
Front Squat (5×5 (2 sec pause at bottom))
10 Ring Body Saw in Between Each Round
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min – AMRAP
12 DB or BW Walking Lunges
24 Ab Mat Sit Ups
50m Bear Crawl