CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run/Row
25ft Quadruped Crawl
2 Wall Walks
Weightlifting
DB Bench (3×6 (Single Arm))
Eccentric Pull Ups 3×3
(Scale to ring rows if need)
DB OH Carry 3×50 ft
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min – AMRAP
15 Cal Bike
10 DB Burpee Step Ups
15 Hollow Rocks
10 Single Arm KB Press (ea/arm)