CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
150m Row
6 Single Arm Landmine Press + 6 Landmine Twists
6 Plank to Pike
Weightlifting
Bench Press (5×4)
10 Bent Over Reverse Fly in Between Sets (DB or Plate)
Metcon
Metcon (Time)
For Time (20 Min Time Cap):
30 – 20 – 10
Ring Rows
DB Snatch
V-Ups
Box Jump Overs/Step Up & Over