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