CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Push Press (5×3 (2 sec pause at the top))
10 DB Bent Over Row in Between Each Set
EMOM
Metcon (No Measure)
16 Min – EMOM
1st – 7 Thrusters
2nd – 8 Calorie Bike
3rd – 9 Wall Balls
4th – 10 Calorie Row