CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Half Kneeling Landmine Press
20 Second Side Star Plank
10 Band Prisoner Walks
Weightlifting
DB Arnold Press (4×8)
2 Rope Pulls in Between Each Set
Metcon
Metcon (Time)
5 Rounds
15 Wall Balls
12 KB Swings
9 Ring Rows
6 Push Ups or 3 Wall Walks