CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling KB Press
10 Prisoner Walks (Banded)
10 Side Plank with Rotation (each side)
Weightlifting
Split Jerk (6×3)
10 Plank to Pike on Rower in Between Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min – AMRAP
300m Row
10 DB Snatch (each arm)
20 Walking Lunges (body weight)
10 Renegade Rows (DB)