CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
EMOM – 9 Mins
1st = 10 Barbell Glute Bridge (2 sec pause at top)
2 = 10 Monster Walks (Forward & Backward)
3 = 20 Second Side Star Plank (R&L)
Weightlifting
DB Bench (3×10 )
100m Farmers Carry in Between Each Set
Metcon
Metcon (Time)
4 Rounds
200m Run
18 DB Clean & Press
16 Weighted Sit Ups (DB on Chest)
12 Knees to Elbow