CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
10 Goblet Squats (3211)
6 Spiderman w/ Rotation
10 DB Side Plank
Metcon
Metcon (Time)
Teams of 2 – For Time:
0-15 Mins:
42-30-18-10
Front Squat
Burpees Over the Bar
DB Push Press
15-23 Mins (Pick One):
1.) 1200 Run (200m Intervals)
2.) 80 Cal Bike
3.) 1200m Row
23-36 Mins:
4 Rounds
40 Wall Balls
30 KB Swings
20 Knees to Elbow
*Goal is to hit each section hard and earn rest before the next section starts (not one long AMRAP).