6/11/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

40 Jump Rope

50m Front Rack KB Carry

6 Single Leg Step Ups

Weightlifting

Split Squat (RNT – Front Foot Elevated) (4×6 )

30 Second Ring Plank in Between Each Set

Metcon

Metcon (Time)

3 Rounds

20 Calorie Row

15 Wall Balls

10 Burpee Over Rower

Categories: Wod

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