CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Mins – EMOM x 3
3 Box Jumps
6 Russian KB Swings
8 Calorie Row
Metcon
Metcon (Time)
12 Min to get as far as possible:
400m Run (200m each)
20 Hang Power Clean
400m Run (200m each)
20 Hang Power Clean
400m Run (200m each)
20 Hang Power Cleans
400m Run (200m each)
20 Hang Power Cleans
*3 Min Rest
20 Min to get as far as possible:
Row 4000m (250m or 500m intervals)
*Start with Deadlifts
*Every 2 min complete 10 Deadlifts