CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm Up 1 Masters (No Measure)
500m Row
15 Air Squats
15 Arm Circles Frontward
15 Arm Circles Backward
10 Pushups
10 Ring Rows
10 Pass Throughs (PVC)
10 Around the world (PVC)
Weightlifting
Back Rack Lunge (4×6)
10 Side Plank with Rotation
Metcon
Metcon (Time)
14-12-10-8-6-4
KB Suitcase Deadlift (R)
KB Suitcase Deadlift (L)
DB See Saw Press
Hollow Rocks