CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row/Run
12 Monster Walks
12 SA KB Thrusters (6 ea/arm)
20 Second DB Side Star Plank
Metcon
Metcon (Time)
For Time (30 Min Time Cap):
2000m Row
200 Jump Rope
100 Wall Balls
50 Ab Mat Sit Ups
25 DB Push Press
25 Ring Rows
Scaled Options:
1500m Row
150 Jump Rope
80 Wall Balls
(Scale reps down more if needed)