CrossFit Iron Hammer – CrossFit Masters


Warm-up (No Measure)

2 Min Row/Bike

2 Rounds

6 Half Kneeling Landmine Press

10m Lateral Plank Walk (ea/side)

10 Plank to Pike on Rower


Push Press (8, 6, 4, 8 (2 sec pause at top))

*Goal is to make the last set of 8 heavier than the first

DB Bent Over Rev Chest Fly 4×10


Metcon (No Measure)

Every 6 Mins x 3 Rounds

10 Cal Bike

50ft Dual DB OH Carry (heavy)

10 Plate Sit Ups

200m Row

10 DB Push Press

*If finish round under 6 mins – rest remaining time

Categories: Wod

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