CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
45 Second Bike
10 Clamshells
10 Ab Mat Sit Ups
10 Pike to Plank
Weightlifting
Front Squat (5,5,4,4,3)
Metcon
Metcon (Time)
3 Rounds
15 Calorie Row
12 Ring Rows
9 Box Jumps
Cash out: 100 Jump Rope