CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Bike
5 Push Up to Pike
10 Band Prisoner Walks
Weightlifting
Power Snatch (5×3)
20 Second Side Star Plank in Between Each Round
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min – AMRAP
6 DB Step Ups
8 Cal Bike
10 KB Swings
12 Cal Row
14 Ab Mat Sit Ups (Weighted)