CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
30 Second Row or Bike
5 Seated Box Jumps
10 Med Ball Russian Twists
5 KB Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min – AMRAP
100 Wall Balls
100 KB Swings
800m Run (400m each)
80 Ab Mat Sit Ups
60 Knees to Elbow/V Ups
60 Hang Power Cleans
40 Front Squats
40 Lateral Burpees
20 Hang Power Snatch
20 Front Rack Step Ups
*If you get through one round, cut the reps in half (50, 50, 40, 40..etc.)