CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Cal Row
3 KB Snatch (each arm)
6 KB Push Press (each arm)
9 Air Squats
Weightlifting
Bench Press (5×4)
Metcon
Metcon (Time)
3 Rounds
300m Row
10 Deadlifts
12 HRPU
14 Step Ups/Box Jumps