CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 DB Prone Row
12 Plate Monster Walks
10 Plank to Pike on Rower
Weightlifting
Back Squat (5×3)
20-30 Second KB Front Rack Loaded Wall Sit in Between Each Set
Metcon
Metcon (Time)
4 Rounds
15 Calorie Row
10 Deadlifts
10 Burpee Box Jump Overs