CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Spiderman with Rotation
6 RNT Split Squat (light weight)
10 Clamshells
30 Second Row
Metcon
Metcon (Time)
For Time (30 Min Time Cap)
400m Run (together)
80 Russian KBS/low plank
60 DB lunge/dead hang
40 Hang Power Cleans/hollow rock hold
30 Knees to elbow/farmers carry hold 53/35
20 Man makers/plate hold
400m Run (together)