CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Jump Lunges
5 Single Leg KB RDL
10 Air Squats
5 KB Deadlifts
Weightlifting
Front Rack Lunge (4×6)
12 Hollow Rocks in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Mins – AMRAP
10 Power Cleans
12 Wall Ball Slams
14 Russian KB Swings
16 KB Suitcase Deadlift (8 each side)