CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
150m Row
5 Half Kneeling KB Press
7 KB Low to High Chop (each side)
Weightlifting
DB Bench (4×8 )
10 Band Pull Aparts in Between Each Set
Metcon
Metcon (Time)
21-15-12-9
Calorie Row
Push Ups
Sumo Deadlift High Pull (BB)