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