7/14/2018

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

Categories: Wod

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