11/03/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

5 No Push Up Burpees

7 Wall Balls

9 Glute Bridge (2 second pause at top)

Weightlifting

Back Squat (4×10)

10 Side Plank with March in Between Each Set

Metcon

Metcon (Time)

2 Rounds

10 Pull Ups/Ring Rows

20 Deadlifts

30 KB Swings

40 Air Squats

50 Jump Rope/150m Row

Categories: Wod

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