CrossFit Iron Hammer – On Ramp

Warm-up

Warm Up 3 (No Measure)

Run 200m

20 jumping jacks

20 air squats

40 jump rope (single unders)

10 pull ups

10 lunges each leg

10 around the world

10 pass thru’s

Run 100m

Weightlifting

Back Squat (4×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

500m Row

5 Pullups

10 Situps

15 KB Swings

August 10, 2017

on ramp

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August 10, 2017

Maxed Out

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August 9, 2017

Day 6

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August 9, 2017

Burping Air

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