11/07/2019


CrossFit Iron Hammer – CrossFit Masters

Warm-up (No Measure)

10 Minutes – Continuous Flow

10 Russian KBS

6 Glute Bridge (2 sec pause at top)

10 Hollow Rocks

200m Row

Weightlifting

Power Clean (5×4)

30-45 Second Ring Plank in Between Sets

EMOM

Metcon (No Measure)

24 Min – EMOM

1 – 8 Cal Row

2 – Ab Mat Sit Ups (40 seconds)

3 – 8 Cal Bike

4 – 12 Knees to Elbow

5 – 50 Jump Rope

6 – 10 Burpees

*Scale reps down if needed, so you are only working for 40-45 seconds within each minute

Categories: Wod

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