CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
12 Monster Walks
6 Push Ups
12 Wall Balls (light)
6 Ring Rows (2 sec pause at top)
Weightlifting
Clean and Jerk (10 Min – EMOM)
3 Bar Over Burpees + 1 Clean & Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Work
20 Min – AMRAP
12 Cal Row
11 KB Swings
10 Thrusters
9 Ring Rows
*Partner 1 works while Partner 2 rests