CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
6 Clamshells + 10 Sec Hold
6 No Push Up Burpees
3 Spiderman w/ Rotation
Metcon
Metcon (Time)
Teams of 2 (35 Min Time Cap):
Cash In: 800m Run (200m Intervals)
4 Rounds
30 FR DB Lunges (Scale to Goblet or BW)
30 KB Swings (heavy)
30 Calorie Row
30 DB Deadlfit
Cash Out: 100 Burpees