CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Min Bike/Row/Run
2 Rounds
8 KB Front Rack Lunge (light)
10 KB Deadbug (banded)
8 Russian KB Swings
Weightlifting
Split Squat (4×6)
2 Rope Pulls or 3 Eccentric Pull Ups
Metcon
Metcon (Time)
4 Rounds for Time
10 DB/KB Thrusters
30 Walking Lunges Steps
200M Run
60 Jump Rope