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