CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
5 Broad Jumps
10 Russian KB Swings
35 Jump Rope
Weightlifting
Bench Press (4×8)
– Max Ring Rows (2 sec pause)
– 45 Second Forearm Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min – Ascending Ladder
2 Wall Balls
2 Burpees
2 Deadlifts
4 Wall Balls
4 Burpees
4 Deadlifts
6 Wall Balls
6 Burpees
6 Deadlifts…etc
*Increase by 2 each round