CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
8 Half Kneeling KB Press
10 Ring Rows
12 Landmine Oblique Twists
Weightlifting
Bench Press (3×2.4.6 (close grip))
*Drop Sets – Drop weight after 2 and 4
*Handstand Holds, Wall Walks, or Handstand Walk on Box
Metcon
Metcon (Time)
4 Rounds
60-80 Jump Rope
12 Dual KB Hang Clean & Jerk
18 Ab Mat Sit Ups
10 Deadlifts (heavy)
18 Ab Mat Sit Ups
12 Push Ups