CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
45 Second Bike
10 Landmine Twists
5 Jump Squats (2 sec pause at bottom)
Weightlifting
Back Squat (4×10)
20 Russian Twists in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min – AMRAP
Cash In: 1000m Row
AMRAP (Remaining Time)
20 KB Swings
20 Goblet Lunge
20 Prisoner Step Ups