CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Clamshells + 20 Second Hold
25m Quadruped Crawl
10 Ring Rows (2 sec hold)
Weightlifting
3 Front Squat + 6 Back Squat (4 Rounds – Every 3 Mins)
70% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min – AMRAP
6 Single Arm KB Thrusters
9 Deadlifts
12 Burpee Box Jumps/Step Ups
15 Calorie Row