11/30/2019


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

350m Row

12 Wall Balls

2 Wall Walks or 6 Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – EMOM

1 = 10/8 Cal Row

2 = 10/8 Cal Bike

3 = 10 Burpees

4 = 40 Jump Rope

*5 Min Rest

10 Min – AMRAP

10/8 Cal Row

10/8 Cal Bike

40 Jump Rope

Categories: Wod

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