CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
5 Banded Goblet Squats (each leg)
15 Second Side Star Plank
5 Banded Fire Hydrants
Weightlifting
Back Squat (6×3 (18 Min – Every 3 Mins) )
*75% of 1RM
Metcon
Metcon (AMRAP – Reps)
3 Rounds for Reps (40/20)
1 = Max Wall Balls
2 = Max Slam Balls
3 = Max DB Walking Lunges