CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
8 Band Fire Hydrants
10 Jumping Squats
12 Hollow Rocks
EMOM
Metcon (AMRAP – Rounds and Reps)
20 Min – AMRAP
15 Burpees
15 Back Squat (55-60%)
EMOM
Metcon (No Measure)
Every 90 Secs – 13:30 (3 Rounds)
1 = 12 DB Box Step Ups
2 = 8 Plank to Pike on Rower
3 = 12 Jumping Pull Ups