1/26/2018

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

Categories: Wod

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