CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
10 Banded Monster Walks
10 Hollow Rocks
10 Half Kneeling Landmine Press (5 each arm)
Weightlifting
Front Squat (5×4)
20 Second Hollow Rock Hold in Between Each Set
Metcon
Metcon (Time)
3 Rounds
15 KB Swings
10 Goblet Squats
5 Burpees
300m Row