CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
12 KB Front Rack Mosnter Walk
10 Side Plank with Rotation
12 Russian KB Swings
Weightlifting
Split Squat (4×6 (each leg))
2 Rope Pulls in Between Each Round
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min – AMRAP
6 Pull Ups
5 Burpees
4 Hang Power Cleans
3 Thrusters