CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
3 Box Step Downs (3011)
25 Second Side Star Plank
6 Push Up to Plank
100m Run/Row
Weightlifting
Front Squat (5×4)
10 Ring Body Saw in Between Each Set
Metcon
Metcon (Time)
3 Rounds
350m Row
10 Single Arm KB Thrusters
20 Hollow Rocks
10 No Push Up Burpees