CrossFit Iron Hammer – On Ramp

Warm-up

Warm-up (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

Weightlifting

Back Squat (10-8-6-4-2)

Metcon

Metcon (Time)

4 rounds

10 over head plate lunges

15 ab mat sit ups

10 cal. bike

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