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