9/11/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm Up 1 Masters (No Measure)

500m Row

15 Air Squats

15 Arm Circles Frontward

15 Arm Circles Backward

10 Pushups

10 Ring Rows

10 Pass Throughs (PVC)

10 Around the world (PVC)

Weightlifting

Deadlift (5×3)

30 Second Low Plank Hold in Between Each Round

EMOM

Metcon (No Measure)

EMOM – 12 Mins

1st – 10 Step Ups

2nd – 10 Wall Ball Slams

3rd – 6 Calorie Bike

Categories: Wod

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