9/20/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

20m Quadruped Crawl

10 Ring Rows

Weightlifting

Push Press (5×3 (2 sec hold at top of rep))

100m Farmers Carry in Between Each Round

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KB Swings

Wall Balls

Prisoner Step Ups

Categories: Wod

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