CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Single Leg Step Ups (3 ea/leg)
8 Walking Lunges
10 Ring Rows (2 sec pause at top)
100m Run
Weightlifting
Split Squat (4×5)
20 DB Russian Twists in Between Each Set
EMOM
Metcon (No Measure)
18 Min – EMOM
1 = 12 Weight Hollow Rocks
2 = 4 Dual KB DL + 4 Dual KB Clean + 4 KB Push Press
3 = 30 Second Bike (90% effort)