10/17/2019

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)

Categories: Wod

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