CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
12 Plate Loaded Monster Walks
50m Quadruped Crawl
20 Hollow Rock Flutter Kicks
Weightlifting
Back Squat (5×3 (3 sec pause at bottom))
10 DB Curl & Press in Between Sets
Metcon
Metcon (No Measure)
4 Rounds
10 KB Thrusters
15 DB Weighted Sit Ups
18 Calorie Row
*1 Min Rest in Between Rounds
*Increase Pace Each Round