CrossFit Iron Hammer – On Ramp

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

Strict Press (5×5)

Strict Press

Metcon

Metcon (Time)

4 Rds

300m Row

15 KB swings

10 push ups

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