CrossFit Iron Hammer – On Ramp

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Push Press (5@ 75% 5@ 80% 5@85%)

Metcon

Metcon (No Measure)

15 min emom

1st min- 5 pull up

2nd min- 40 jump rope

3rd min- 5 hand stand push ups

4th min- 10/8 cal. bike

5th min- 15 kettle bell swings

August 31, 2017

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