CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Band Squats (each leg)
10 Landmine Twists
10 DB Single Leg RDL
Weightlifting
Back Squat (5×3 (3 sec pause at bottom))
10 Dual KB Hollow Rock Flutter Kick in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min – AMRAP
8 Hang Power Cleans
10 DB Step Overs
12 Wall Balls
14 Calorie Row