CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row
10 Glute Bridge (2 sec pause at top)
10 DB Bent Over Row
10 BB Good Mornings (light)
Weightlifting
Deadlift (5×4)
10 Side Plank with Band Row
Metcon
Metcon (Time)
For time:
18-15-12-9-6-3
DB Power Snatch
Box Jump/Step Ups
*8 Cal Row After Every Round