CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
Quadruped Crawl
Plank Lateral Walk
Duck Walk
Weightlifting
Push Press (8,6,4,8 (2 sec hold at the top of each rep))
10 Band Pull Aparts in Between Each Round
Metcon
Metcon (Time)
20 Min Time Cap
800m Run
21 KB Swings
21 Goblet Squats
400m Run
15 KB Swings
15 Goblet Squats
200m Run
9 KB Swings
9 Goblet Squats