CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
45 Second Bike
10 Cross Symmetry Rows
10 Spiderman with Rotation
Weightlifting
Front Squat + Back Squat (Every 3 Mins – 4 Rounds)
3 Front Squat + 6 Back Squat (70% of 1 RM)
Metcon
Metcon (Time)
5 Rounds
10 Hang Power Cleans
12 Knees to Elbow/Ab Mat Sit Ups
8 Box Jumps
250m Row