CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
5 No Push Up Burpees (focus on high jump)
10 Russian KBS
25 Second Hollow Rock Hold
30 Second Bike (90% effort)
Weightlifting
1 Power Clean + 1 Hang Squat Clean (10 Min – EMOM)
Metcon
Metcon (Time)
21-15-9
Power Clean & Press/Jerk
Burpee Over Bar