CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
6 Clamshells (3 sec pause at top)
10 Jumping Squats
6 Spiderman with Rotation (3 ea/side)
30 Second Row (90% effort)
Weightlifting
Back Squat (5×3 (21×1) )
*70-75% of 1RM
*Side Star Plank w/ DB Rotation
EMOM
Metcon (AMRAP – Reps)
20 Mins (30 on/30 off)
1 – Max Calorie Bike
2 – Max Jumping Lunges/Rev Lunge
3 – Max Calorie Row
4 – Max DB Hang Cleans