CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Row (increase pace each round)
8 Good Mornings
20 Second Side Star Plank
8 Ring Rows (2 sec pause at top)
Weightlifting
Deadlift (5×3)
10 Pike to Plank on Rower
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min – AMRAP
3 Power Cleans
6 Pull Ups
9 Push Ups
12 Air Squats