CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
6 Half Kneeling KB Press (band row hold w/ opposite arm)
10 Clamshells + 15 Sec Hold
20 Plank Knee to Elbow
100m Run/Row
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
10 Min – AMRAP
3 Power Snatch
10 Knees to Elbow
*3 Min Rest
10 Min – AMRAP
3 Power Cleans
10 Hand Release Push Ups
*3 Min Rest
10 Min – AMRAP
3 Deadlifts
10 Wall Balls