CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Half Kneeling KB Press
10 Landmine Twists
10 Plate Prone Y’s
Weightlifting
Push Press (4×4 (3 sec pause at the top))
8 Reverse Chest Fly &
20 Dual Leg Lifts over KB
Metcon
Metcon (Time)
4 Rounds
300m Run/Row
10 Goblet Squats
10 OH Lunge (Right Arm)
10 OH Lunge (Left Arm)