CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
300m Run
10 Goblet Squats (3 sec pause @ bottom)
30 Second Arrested Superman
Weightlifting
Front Squat (5×3 (1-1/4))
30 Second Ring Plank in Between Each Set
Metcon
Metcon (Time)
4 Rounds
200m Run
10 KB Clean & Press
10 Deadlifts
10 Dips (on box)