CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
45 Sec Bike/Row (Hard)
6 Ring Rows (2 Sec Pause at Top)
6 Spiderman w/ Rotation
6 DB Strict Press (light)
Metcon
Half Murph (Time)
800m Run
10 Rds
5 Pullups
10 Push-ups
15 Air Squats
800m Run
*Weighted vest is RX
20lb- Men
14lb- Women