CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
5 KB Half Kneel to Standing
10 Hollow Rocks
15 Monster Walks
Weightlifting
Front Rack Step Ups (4×5 (each leg))
10 DB Prone Row in Between Each Set
Metcon
Metcon (Time)
5 Rounds
10 Ring Rows
20 KB Swings
5 Burpee Broad Jumps
200m Row