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

Strict Press (4×6)

Strict Press

Metcon

Metcon (Time)

20-15-10-5

Calorie Row

Thrusters

sti ups

July 11, 2017

on ramp

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Rows N Toes

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Box on my Chest

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Day 15

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