CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
8 Tall Kneeling KB Press
8 Tall Kneeling KB Push Press
12 Half Kneeling Oblique Twist
Weightlifting
Bench Press (5×4 )
10 Pike to Plank on Rower in Between Each Round
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min – AMRAP
40 Jump Rope
9 Deadlift
12 Knees to Elbow
9 Push Ups