CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Bike/Row
20m Duck Walk
10 Shoulder Taps
Weightlifting
DB Push Press (4×8 (each arm))
10 Band Pull Apart & 10 Reverse Chest Fly in Between Sets
Metcon
Metcon (No Measure)
15-12-9-6-3
KB Suitcase Deadlift
Hand Release Push Ups
*Rest 2 Mins
3-6-9-12-15
KB Clean & Press
KB Goblet Squat