CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling KB Press
10 Band Pull Aparts
6 Cossack Squats (each leg)
Weightlifting
Bench Press (5,5,3,3,2)
10 Plank to Pike on Rower in Between Each Set
Metcon
Metcon (No Measure)
4 Rounds
250m Row
10 Deadlifts
5 Strict KB Press
5 KB Push Press
50m Bear Crawl
*Rest 1 Minute in Between Rounds