12/20/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 pushups

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Back Squat (4×8)

10 Band Pull Aparts + 10 Side Plank Rotations in Between Each Set

Metcon

Metcon (Time)

Cash In: 1000m Row

8 Rounds

5 Pull Ups/Ring Rows

10 Push Ups

15 Air Squats

Categories: Wod

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