CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
2 Wall Walks
10 Prisoner Step Ups
5 GHD Back Extension
20 Jump Rope
Weightlifting
Deadlift (4×3 (Segmented))
30 Second Weighted High Plank in Between Rounds
Metcon
Metcon (Time)
3 Rounds
20 KB Swings
10 Burpees
20 Calorie Row
10 Strict Knees to Elbow