CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warmup 6 (No Measure)
20 Cal Row
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
200m Run
Weightlifting
Back Squat (5×4)
Single Leg Landmine RDL in Between Each Set
Metcon
Metcon (Time)
3 Rounds
300m Run/Row
12 KB Thrusters (6 each arm)
300m Row/Run
12 OH Walking Lunge