CrossFit Iron Hammer, 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

Power Clean (Power Clean (2×3 @70% 3×3 @75%) Push Jerk (2×3 @70)

Metcon

Metcon (Time)

3 Rds

10 Overhead Squats 135/95

15 Toes 2 Bar

35 Double Unders/105 Singles

July 27, 2017

on ramp

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July 26, 2017

Push Over

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July 25, 2017

Clean Air

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July 24, 2017

Jacked Up

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