CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
6 1/2 Kneeling Landmine Press
10 KB Swings
6 No Push Up Burpees
10 Side Plank with Rotation
Weightlifting
Shoulder Press (Every 3 Mins x 15 Mins )
8 Calorie Bike + 10 Should Press (60-65%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min – AMRAP
4, 8, 12, 16, etc..
Box Jump Overs/Step Overs
Clean and Jerks
Pull Ups/Ring Rows