CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
1 Minute Row
10 Jumping Squats
10 Half Kneeling Landmine Twists
Weightlifting
Split Squat (RNT – Front Foot Elevated) (4×6)
2 Rope Pulls in Between Each Set
Metcon
Metcon (No Measure)
4 Rounds
60 Second Bike
10 DB Deadlifts
50m Bear Crawl
20 KB Swings
*90 Second Rest in Between Rounds