CrossFit Iron Hammer – On Ramp

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Bench Press (3×7)

Metcon

Metcon (Time)

4 Rds

10 cal row

10 wall ball

10 ab mat sit ups

May 18, 2017

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