CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
100m Run/30 Second Bike
5 Burpee Broad Jumps
10 No Money
5 Quadruped Extensions
Accessory Work
Metcon (No Measure)
3 Rounds (Not For Time)
10 DB Curl w/ KB FR Hold
10 DB Skull Crushers
10 DB Prone Row
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 (You Go, I Go)
20 Min – AMRAP
3 Deadlifts (heavy)
3 Burpee Box Jump Overs
10 Calorie Bike