CrossFit Iron Hammer – On Ramp

Warm-up

Warm-up (No Measure)

300m row

10 sit ups

10 air squats

20 jumping jacks

10 v ups

10 lunges each leg

Weightlifting

Bench Press (4×8 work to a heavy 8 rep)

Metcon

Metcon (Time)

21 cal. row

21 wall ball

15 cal. row

15 wall ball

9 cal. row

9 wall ball

November 22, 2016

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