CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warmup 6 (No Measure)
20 Cal Row
20 jumping jacks
10 walking lunges
10 plank to pike
10 pushups
10 hollow rocks
10 supermans
10 pass throughs
200m Run
Weightlifting
Deadlift (5×3)
10 KB Front Rack Lateral Banded Walks in Between Each Set
Metcon
Metcon (Time)
5 Rounds
10 Sumo Deadlift High Pull
20 Russian Twists
5 Burpee Box Jumps