CrossFit Iron Hammer – CrossFit Masters
Warm-up
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
Weightlifting
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
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