CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
250m
8 KB Swings
8 KB Push Press
Weightlifting
Deadlift (5×4 (3 seconds on the way down))
4 Ring Rows with 3 second pause at the top in between each round
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min – AMRAP
5 No Push Up Burpees
10 DB Thrusters
15 KB Swings