CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
100m Row/Run
5 Goblet Squats
10 Ring Rows
5 No Push Up Burpees
Weightlifting
Split Squat (4×5)
2 Eccentric Pull Ups in Between Each Set
Metcon
Metcon (Time)
5 Rounds
10 Power Cleans
15 Hollow Rocks
10 Bar Over Burpee
250m Row