CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
1:30 Min Row
2 Rounds
10 Band Shoulder Walks
10 Jumping Squats
2 Wall Walks
Weightlifting
Shoulder Press (5×3 (2 sec pause at top))
100 Ft DB Waiter Walk
Metcon
Metcon (Time)
3 Rounds (20 Min Time Cap)
30 Air Squats
20 Power Cleans
10 Ring Rows
300m Run
Scaled Options:
25 Air Squats
15 Power Cleans
10 Ring Rows
200m Run (or sub Row)