CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
45 Second Bike
10 Hollow Rocks
10 Air Squats
10 Russian KB Swings
Weightlifting
Back Squat (5×3 )
*3 seconds on the way down & 2 second pause at the bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min – AMRAP
5 Pull Ups
10 OH KB Lunge
15 Ab Mat Sit Ups
10 Calorie Row