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

Back Squat (10 8 6 4 2)

Metcon

Metcon (No Measure)

12 Min EMOM (4 Rds)

1st Min- 7 Calorie Bike

2nd Min- 10 Clean & Jerk

3rd Min- 10 Abmat Situps

July 13, 2017

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