CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Bike
10 Clamshells
10 Reverse Chest Fly
20 Second Side Star Plank
Weightlifting
Front Squat (5×4)
10 Side Plank w/ DB Raise
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min – AMRAP
10 Suitcase Deadlift (each side)
20 Russian Twists
5 Burpee Box Jumps
15 Calorie Row