CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
45 Second Bike
10 Walking Lunges
14 Plank March (KB)
Weightlifting
Split Squat (4×8 (BB))
10 DB Prone Row
Metcon
Metcon (Time)
4 Rounds
45 Jump Rope
9 DB Snatch (each arm)
12 Hollow Rocks
9 Single Arm DB Push Press
12 Knees to Elbow
9 Push Ups