CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
150m Row
10 Glute Bridge (2 sec pause at top)
5 Burpee Broad Jumps
10 Spideman Lunge with Rotation
Metcon
Carse (Time)
For Time:
21-18-15-12-9-6-3
Clean, 95# / 65#
Double-Unders
Deadlift, 185# / 135#
Box Jumps, 24″/20″
Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here