CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Goblet Squats
5 Ring Rows
10 BB Good Mornings
Weightlifting
Front Squat (5×3 (1-1/4 Squat))
30 Second Hollow Rock Hold in Between Each Set
Metcon
Metcon (Time)
4 Rounds
300m Row
8 Hang Cleans
10 HRPU
8 DB Deadlifts