CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm up 2 (No Measure)
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
Weightlifting
Push Press (5×3)
30 Second Ring Plank or 45 Second High Plank in Between Rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min – AMRAP
150m Row
10 Knees to Elbow/Ab Mat Sit Ups
10 KB Swings
*2 Minute Rest*
6 Min – AMRAP
6 Calorie Bike
12 Prisoner Step Ups
8 Burpees (No Push Up)