8/30/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

5 Single Leg KB RDL

10 Clamshells (each side)

20 Windshield Wipers

Weightlifting

Power Clean (5×5)

30 Second Ring Plank in Between Each Round

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Mins – AMRAP

200m Run

20m Dual KB Carry Overhead Carry

10 Strict Knees to Elbow

10 Back Squat

Categories: Wod

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