11/27/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

45 Second Bike

10 Squats (each side – out of rack)

5 KB Half Kneeling to Standing

Weightlifting

Back Squat (6,6,4,4,2)

30 Second Hollow Rock Hold in Between Each Set

Metcon

Metcon (Time)

3 Rounds

5 Clean and Jerks

10 Bar Over Burpees

15 Weighted Ab Mat Sit Ups (DB)

20 Calorie Row

Categories: Wod

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