3/7/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

40 Jump Rope

10 Single Leg BW RDL (each leg)

8 Goblet Reverse Lunge

6 Push Ups to Pike

Weightlifting

Deadlift (5×3)

20 Second Hollow Rock Hold + 10 KB Plank March in Between Each Set

Metcon

Metcon (Time)

5 Rounds

6 Pull Ups

10 Burpee Step Ups/Box Jumps

12 Knees to Elbow

Categories: Wod

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