CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling Landmine Press
12 Single Leg RDL
6 Spiderman w/ Rotation
Weightlifting
Split Jerk (5×3)
30 Second Hollow Rock Hold (3 position hold)
EMOM
Metcon (No Measure)
16 Min – EMOM
1 – 9 Calorie Bike
2 – 10 Power Clean
3 – 9 Calorie Row
4 – 10 Single Arm OH Lunge