CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
45 Second Bike
6 Wall Sit KB Press
12 Hollow Rocks
16 Walking Lunge
Weightlifting
Back Squat (5, 5, 3, 3, 2)
20 Second Side Star Plank in Between Each Set
Metcon
Metcon (Time)
4 Rounds
200m Run/Row
12 Deadlifts
8 Knees to Elbow
50m Single Arm OH Carry
30 Second Ring Plank